Tuesday, 20 December 2011

http://www.crossfitfiveflags.com/uploads/5flags/image/1sLtMichaelEJohnsonUSMC.jpg 

Can all crossfit members please park on the right hand side as you come in so GB members can park on left hand side. Car park needs to be shared between two gyms. 
1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.

A - Warm Up 
3 rounds 
15 jumping pull ups 
15 Push ups 
15 OH squats 
15 lunges 
15 sit ups 

B - Johnson 
20 min AMRAP 
110/90kg Deadlift, 9 reps 
8 muscle ups 
50/70kg squat clean, 9 reps 

C - 100 leg raises
100 bicycles 

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