comp day

comp day

Metcon (Time)
for time
1 k run/row
50 deadlift
10 muscle ups
30 s2o
10 muscle ups/pull up
30 hang power clean
10 muscle ups/pull ups
50 deadlifts
1 k run/row
Metcon (Time)
for time
1 k run/row
50 deadlift
10 muscle ups
30 s2o
10 muscle ups/pull up
30 hang power clean
10 muscle ups/pull ups
50 deadlifts
1 k run/row

madness

madness

kb swings (Weight)
3 sets max reps
rest 90 sec between sets
Metcon (Time)
for time
40 deadlifts
25 wall balls
155/115
rest 2 mins
30 power cleans
25 wall balls
rest 1 min
40 bar facing burpees
25 wall balls

time cap 25 min

hero

hero

Nick (Time)
12 Rounds for time of:
10 DB Hang Squat Cleans
6 Handstand Push-ups on dumbbells
In honor of U.S. Army Specialist Nicholas P. Steinbacher, 22, of La Crescenta, CA, died on December 10, 2006

fox hole

fox hole

tng snatch (Weight)
every 30 sec for 8 mins
3 touch n go power snatches
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes