Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Do four burpees at the beginning of every minute before moving on to the barbell work. Move to the next barbell skill once all 20 reps are completed. If the minute clock beeps during a repetition complete the rep and then start the four burpees.
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Push press 3-3-3-3-3-3-3 reps
Washington Sectionals
Crossfit Games
Impressive two days of CrossFit competition, awesome work from our athletes,
Andrew, Annie and Allison
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
