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The Grinder: CrossFit FRAGO #10, NOLAN by Greg Glassman - CrossFit Journal

In LEO/Mil

May 01, 2007

PDF Article

Santa Cruz, CA
01 May 07
OPS 11
FRAGO 10 to OPOrd 01 -- OP GRINDER
Ref: A. OPORD 01 01 Jul 06

Task Organization: Annex A
1. SITUATION. No Change.

2. MISSION "NOLAN": Complete as many rounds as possible in 20 minutes: 12 thrusters and 10 pull- ups

a. Concept of Operations.
(1) Intent. Complete as many rounds of the exercises, as quickly as possible in a safe manner. This is a four-person-team, "time-specific" workout. The purpose of this workout is to develop cohesion and combat fitness under fatigue conditions through shared hardship, challenges, and competition.

(2) Scheme of Maneuver. The platoon will be divided into as many teams of four as possible. Each team will require 2 x .50-cal ammo cans for thrusters and two pull-up bars or two sets of rings. All the teams will start at the same time. Once each soldier has completed his required reps of thrusters, he will transition to pull-ups. Each exercise must be completed before moving on the next one--i.e., you must finish all 12 thrusters before starting the 10 pull-ups.

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