STRENGTH: 8×3 Narrow Stance Front Squat – @80% 1RM (front squat) – Hip Width Stance – Rest 30” between sets CONDITIONING: 50 Back Squat 75/55 50 Alternating Back Rack Lunges 50 Ab Mat Sit Ups 30 Front Squat 30 Alternating Front Rack Lunges 30 Ab
STRENGTH: 2RM Bench Press – 20’ to establish CONDITIONING: 8’ AMRAP1 Strict Handstand Push Up 1 Toes to bar +1 Rep Each Round ACCESSORIES: 5×1 Duffalo Bar Bench Press 3×4 Tempo Push Press (51×1) 5×3 Weighted Strict Pull Up 5×3 Weighted Ring Dips 4×30” MB
Ten years ago on December 15th Justin was killed in Afghanistan by a roadside bomb he was trying to diffuse. Justin was a long time athlete and friend of Oceanside CrossFit, having seen him through previous deployments and his marriage to long time love Ann
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