Complete the following for time: Front Squat 185#/125#, 25 reps Double Unders, 100 reps Squats, 200 reps Post time to comments.
Complete as many rounds as possible in 12 minutes: 3 Box Jump Overs 6ft Handstand Walk 9 push ups Post rounds to comments.
Benchmark “Grace” 30 reps Clean and Jerk, 135/95# Then, 2 minute transition Within 6 minutes: Clean and Jerk Max Load
Rest Day Closed
Open Gym 11am-2pm On Ramps 10am-2pm Yoga 10:15am-11:15am Good Luck and Good Times to Coach Holly and Jeremiah who will be competing in the ‘Mercia Games at CrossFit Castlewood from 8am to 3:30pm
For time: 1mile run 50 Burpees 800m run 40 double unders 400m run 30 Cals on Rower 200m run 20 Box Jumps 100m run 10 Broad Jumps Post time to comments.
2 rounds Banded Russian Kettlebell Swing 33 reps, 1 pood 3 reps Bar Muscle Ups Post time to comments.
3 Rounds 20 Double Unders 20 Wall Balls, 20#/14# 20 Snatches, 115#/85# 20 Handstand Push ups Post time.
4 Rounds 30 Pull ups Shuttle Run 50m, 4 lengths Post time to comments.
5 Rounds Shoulder to Overhead 2 reps, 185#/105# Back Squat 7 reps, 185#/105# Power Clean 7 reps, 185#/105# Deadlift 14 reps, 185#/105# For time. Post time to comments.