Power CrossFit – CrossFit
WARM UP (No Measure)
Row 800 meters
50 Double Unders
Calf stretches
Foam roll IT band and calves
Samson stretch
Caterpillar
20 x’s
push press w/ empty bar
air squats
back exts
WORKOUT OF THE DAY
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
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