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7.4.17

CrossFit Nucleus, CrossFit Nucleus – CrossFit

Warm-up

Weakness warm up:

Run 1 Mile (if it will take longer then 10 minutes shorten the run)

Then start warming up the Deadlift and other movements of “Bradshaw”

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Womens weight 155lbs

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Cool Down/Stretch

Big Focus on Lats, Hamstrings, Glutes, Low back, Calves, and whatever else you need!