1) Back Squat: 8 reps @ 65%, 6 reps @ 75%, 4 reps @ 85%, 4 reps @ 90% – rest 2-3 min. between each set.

3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12″ (Use L sit PVC)
-rest 1 minute

“Disposable Heroes: What Will You Do?“, free CrossFit Journal video – preview [wmv] [mov] —

Thank you to all our military, LEO and firefighters in the community who are willing to be disposed of for the freedom of this great country!  God Bless America.  

We miss Andrea and Kevin!! Hope you guys are doing well.