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Friday 5 January

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005.

"JT" was CrossFit's very first hero WOD.

Warm Up

10 Scapula Pull ups

10 Air squats 3 Second Pause in the bottom

2 Rounds

10 Press + 10 Push Press + 10 Split Jerks 45/35

10 Front Squats with a Bar 45/35

 

 

A.) Split Jerk from the Rack (10 mins)

EMOM x 10. Build to a heavy single

 

B.)  Front Squat (12 mins)

Build to a Heavy single

 

C) JT

21-15-9

HSPU

Ring Dip

Push up

*20 Min Cap

 

 

Mobility

Hip smash

Roll out



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