Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete for time: 800m run, 30 clean and jerks (70% 1RM), 800m run
- Bench Press 10-8-6-4-2 then 30 strict pull ups NFT
- AMRAP in 10 minutes of 3 power clean, 5 pull ups, 10 push ups, 15 squats
- Back Squat 2-2-2-2-2 then 3x5R/5L walking lunges (50%)
- Complete 5 rounds for time of: 20 wallballs (20/14# to 10/9′), 20 KB swings (53/35#), 10 burpees
- Complete 15-3 thrusters (115/75#) with 1-5 rope climbs.
Reminder: CrossFit Endurance is on at 4:30 with coach Kehl today!
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CFE @ 4:30
Barbell Complex = 4 Deadlifts, 3 Hang Power Cleans, 2 Front Squats, 1 Push Press
50 Double Unders
400m Run
Barbell Complex (115/75)
10 Box Jumps (24/20)
1 Burpee
Barbell Complex
9 Box Jumps
2 Burpees
Barbell Complex
8 Box Jumps
3 Burpees
etc…Continue with a Barbell Complex at the start and then it’s descending Box Jumps 10-1 and ascending Burpees 1-10
400m Run
50 Double Unders
35minute Time Cap
*Barbell Complex should be done unbroken
Correction…
It’s 200m runs, not 400m
I also created checklists that you can use to keep track of your Burpees/Box Jumps. You’re Welcome.
I love checklists. Checklists are my favorite. 🙂
The checklist was the best part of the workout
CFE
Duris 29:12 Rx+ (135)
Vanessa 27:45 (45, SU, 16″)
Chris 27:53 (65, SU, 16″)
Erin 18:05 Rx
Wuerth 21:52 Rx
Mike C. 23:41 Rx