CrossFit WOD, July 4, 2018

Lumberjack 20

Warm-up
Arm/Leg Swings
400m Run
2 x10 of:
Shoulder Dislocates
OHS
Push-ups
DB Straight-leg Deadlifts

We have a scaled version and the Rx version. Pick your poison…..

Metcon
Lumberjack 20 scaled version (Time)
Lumberjack 20 scaled version
20 Deadlifts 205/135#
400m Run
20 KB Swings 53/35#
400m Run
20 Overhead Squats 75/55#
400m Run
20 Burpees
400m Run
20 Pull-ups
400m Run
20 Box Jumps 24/20"
400m Run
20 Squat Cleans 75/ 55#
400m Run
Scale weights and run as needed
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.

Women =183# DL’s, 53# KB’s, 73# OHS, 30# DB’s