Forging Elite Fitness in Seattle-Georgetown

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

For time:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters

Run/Row 5k

Deadlift 3-2-2-2-1-1-1-1-1

Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Complete as many rounds as you can in 20 minutes of:
10 Hang squat cleans, 135 pounds
25 Wall ball shots, 20 pound ball

3 rounds for time of:
Run 400 meters
30 Overhead squats, 75 pounds
21 Pull-ups

You may have seen this, butt here it is again. Ode to CrossFit.

Back Squat 3-2-2-2-1-1-1-1-1 reps

“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats