Complete for time

21-15-9 reps of:
Pull ups (chest to bar)
Burpee
400m Row after each round.

SKILL

2-4-6-6-6-4-2 Unbroken Muscle ups for time.
or
6-8-10-10-10-8-6 Unbroken Toes to bar for time.

If you break a set you must redo it. If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.

For Load:
3 position clean (High, Knee, Floor) + Jerk

Back Squat
1-10-1-20-1-30

12 Days of CrossFit

12 Rounds for time of:
1 Squat Snatch, 135/95
2 Box Jumps, 30/20
3 Push Press, 135/95
4 Toes to bar
5 Hang Power Cleans, 135/95
6 HR Push ups
7 Deadlifts, 135/95
8 AbMat sit ups
9 Kettlebell Swings, 70/53
10 Lunges (10 each side)
11 Wall Balls, 20/14
12 Burpees

Teams of two complete:

5 Rounds For Time:
40 Wall Balls, 20/14
30 Box Jumps, 24/20
20 Toes to Bar

You can split up the reps any way, but only one athlete works at a time.

As Many Reps As Possible in 17 mins:

40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120

One barbell. You must change weights. Must get your torso vertical and clap overhead while jumping over the barbell on the burpee.

Happy New Year

We will resume normal hours on Thursday, January 2, 2014

Enjoy good times with family and friends.

Complete for time:
160-120-80 Double unders
80-60-40 Air squats
40-30-20 Push ups (hand-release)

Reminder: 5 am, 6 am, 8 am classes only. Noon and afternoon classes cancelled. We are also closed on New Year’s Day.

Happy Holidays

Front Squat
Heavy Single

Complete 3 rounds for time
10 Pull ups (chest to bar)
10 Front Squats, 65% of HS
10 Burpees