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RipFit

CrossFit Ripped – RipFit

Deadlift (3 x 10 @ Moderate Weight)

Metcon (Time)

3 Rounds For Time:

10 DB/KB Power Cleans From Floor @ 35/20, 25/15

10 DB/KB Front Squats

10 DB/KB STOH

100 Jump Rope

Metcon (Time)

“Lumberjack 20”

20 Deadlifts – Moderate

Run 400m

20 KB swings- 55/35

Run 400m

20 Overhead Lunges- 45/25

Run 400m

20 Burpees

Run 400m

20 Pullups

Run 400m

20 Box jumps

Run 400m

20 DB/KB Squat Cleans – 44/35

Run 400m

On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th E