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April Fool’s Day

CrossFit 234 – CrossFit

Strength

Single Arm RDL + Row (3×10)

3×10 each side

Metcon

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Ladies: 65#

At home/no barbell: Object Facing Burpees

**15:00 Time Cap**

*This can be done with a single DB or KB or Weighted Backpack.

For the show-offs with a barbell, prescribed loads are (95#/65#)

Bulletproofing

A.)Tabata Hollow Holds

Rest 2:00

B.) Tabata Superman Holds