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For time:

Row, 750 m

– then –

4 rounds of:

10 Box Jump (30 in.)s

10 Ring Dips

10 Ball Slams, 30/20 lbs

10 GHD Hip Extensions

– then –

100 Double Unders

Front Squat Pause

1-1-1-1-1

 

Then

Back Squat

5-5-5-5-5

Use the heaviest weight you can for each set.Rest as needed between sets

CrossFit Fuck around!

Three Teams play against each other.

Come in and find out?

Plus we will do:

4 rounds for time of:

Plank Hold, 1 min

25 AbMat Sit-ups

 

 

For time:

Get it done any way you want!

Ground To Overhead, 10000 lbs

Deadlift, 30000 lbs

Squat, 20000 lbs

300 AbMat Sit-ups

Run (Backwards), 2400 m

Every 1 min for 10 mins:

4 Hang Power Cleans, 155/115 lbs

——–Then———-

Row : 5x 250 m, rest 1:30

Complete as many rounds as possible in 12 mins of:

4 Handstand Push-ups

8 Power Snatches, 115/75 lbs

12 GHD Sit-ups

3 rounds for time of:

10 Front Squats, 185/105 lbs(from the ground)

20 Chest-to-bar Pull-ups

50 Double Unders

Complete as many rounds as possible in 18 mins of:

15 Box Jump (24 In.)s, 24/20 in

12 Shoulder-to-Overheads, 115/75 lbs

9 Toes-to-bars

Each for time: Run: 3x 800 m

With something Spicy thrown in!


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