Author name: admin

For time: 205 lb FSQ, 20 reps 30 Box jumps, 30″ 40 KBS, 1.5 pood 50 WBS, 20 lb

Find 1 RM OHS Then: 8 minute AMRAP of: 7 OHS 7 Ring dips 7 T2B  

“Fran” For time: 21-15-9 95 lb Thrusters Pull-ups

Correction – Lee will be at the gym at 3:00 if anyone would like to come by

“Nancy” 5 RFT of: 400 meter run 15 OHS  95lbs

“McGhee” 30 minute AMRAP 275 lb DL, 5 reps 13 push-ups 9 box jumps, 24″  

CrossFit Games Workout 13.4 7 minute AMRAP of: 3 C&J  135/95 3 T2B 6 C&J 6 T2B 9 C&J 9 T2B 12 C&J 12 T2B 15 C&J 15T2B 18 C&J 18T2B If you complete the round of 18, go to 21.  If you complete the round of 21, go to 24, etc.

4 Rounds of: Run 400 m Rest 2 minutes

Tabata Something Else

15 minutess to find 1 RM squat clean Then: 10 Min AMRAP of: 5 PC  135/95 5 FSQ  135/95 5 PP  135/95