Monday 8-12-19

August 11, 2019 jkwuest

CrossFit Lifted, CrossFit Lifted South – CrossFit

Back Squat

15 minutes to establish a new 3RM backsquat

Dougie Fresh (part one) (AMRAP – Rounds and Reps)

8 min. AMRAP:

12 burpees to a target (pullup bar)

5 box step overs (holding a single 55/35 DB in one arm)

5 deadlifts (155/105)

rest 4 minutes, then:

Dougie Fresh (part two) (AMRAP – Rounds and Reps)

8 min. AMRAP:

12 HR Pushups

5 toes to bar

5 single arm DB push press (55/35- not 5 each arm, 5 total, but alternate arms each round)
All it takes is a little knee surgery to remind me just how much this guy does around here.

Dad,

So much of my success, and the success of this gym is because of you. Even at 37 years old, I learn something new from you, everyday.

My work ethic, and my constant drive to provide a great life for my family come from years and years of watching you and looking up to you.

Happy Birthday, Dad. I love you so much.