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Thursday, 7 July

AMRAP 20
7 x bench press (185/135 lbs.)
14 x burpee box jumps (do a burpee, then jump up on a 24" box)
1 x Stairway to Heaven carrying a 20 lbs. medicine ball

NOTE:  if not at USMA, run 6 x flights of stairs, or do 30 x lunge steps holding a 20 lbs. medicine ball as a substitution

Post rounds to comments.
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3 comments:

  1. AdamJuly 7, 2011 at 7:58 AM

    wow. brutal run (walk) up the stairs.

    4 rounds + 5 reps of BP as Rx'd.

    Great work by Mike and Matt this morning!

    ReplyDelete
  2. MattJuly 7, 2011 at 8:58 AM

    Aloha,

    What the @#$% BATMAN?!?! That was awesome in a sick Crossfit sort of way.

    As Rx'd: 4 rounds + 6 reps of BP

    ReplyDelete
  3. MikeRothenbJuly 7, 2011 at 9:19 AM

    4 rounds + half way up the stairs.
    i used 135lbs for the Bench Press

    im ready to just sleep, that was exhausting

    ReplyDelete