75 Wall Ball 20/14lbs 10/9’
50 Toes to Bar
25 Hang Power Cleans 95/65lbs
After each push jerk make an attempt at max L-sit hold on rig. Score is total time on rig time. If you break L time stops.
Happy Birthday, Jason and Dana!
Dead Lifts 225/155lbs
Box Jumps 24/20”
Complete as many rounds as possible in 20 minutes of:
5 handstand push-ups
10 one-legged squats, alternating
”Develop the capacity of a novice 800m track athlete, gymnast and weightlifter and you’ll be fitter than any world class runner, gymnast or weightlifter.” Coach Glassman
5 Rounds for time of:
30 Double Unders
10 Front Squats 155/105lbs
A. Take 10 Minutes and work up to a heavy Power Snatch.
B. 15 Minute OMEM of 3 Power Snatches
Squat Jumps to a 45# Plate
Wear your red bandanna....
3 Rounds for time of:
21 Kettle Bell swings 53/35#
“Bar Fight Gone Bad”
Three rounds of:
Thrusters 95/65lbs (Reps)
Power Snatches 95/65 (Reps)
Box Jump, 24/20" box (Reps)
Power Clean and Jerk, 95/65lbs (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
”Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.” Coach Glassman Founder & CEO CrossFit
Happy Birthday Jeremy & Mandi!
4 - 4 Minute Rounds
50 Double Unders
25 Medball Cleans
Time remaining is rest between Rounds. Record the fastest and the slowest Rounds. RX 20/14lbs Scaled 14/10lbs