AMRAP 18 with a partner, alternate full rounds 8 Burpees 7 Shoulder to Overhead (115, 80) 6 Pull ups

1) Back Squat 5×7 @73% 2) 5×20 weighted sit ups AHAP

1) Push Jerk 6×1 @ 85% 2) AMRAP 10 25 Double Unders 8 DB Ground to overhead 50, 35

1) Build to max in 12 minutes Clean and Jerk 2) Back Squat 5×1 @90%

In 12 minutes: 1 Mile Run max Squat clean thrusters 135, 95 in 6 minutes: 800m Run max Squat clean thrusters *no rest between rounds

Barbara 5 Rounds for time. Rest 3 minutes between rounds 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats

5 Rounds for Time 400m run 15 Burpees 3 Rope Climbs

4 rounds for time 800m run 15 chest to bar pull ups 20 walking lunge steps

5 Rounds for Time 400m Run 15 Deadlifts (185, 130) 25 Walking Lunges

5 x 200m Run rest 1 minute between sets rest 5 minutes after set 5. 5 x 200m Run rest 1 minute between sets

   
© 2016 Crossfit Merrimack