CFPC – CrossFit

Veteran’s Day
Perform today’s workout in remembrance of those who have given their lives in service of our country.

Warm-up

(No Measure)

400m Jog

________

10 min EMOM

a) 8 Squat jumps(slow squats+high jump)

b) 10-12 Russian KB swings

________

Ankle mobility

Hamstring mobility

Metcon

Tumilson (Time)

8 Rounds For Time of:

200m Run

11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
Use CAUTION coming from burpee to set-up for Deadlift. DO NOT lift dumbbells before setting your back.