Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Front squat 1-1-1-1-1-1-1 then 30 wallballs (40/30# to 10/9′)
- Teams of 4 complete 400 air squats, 300 deadlifts (135/95#), 200 sit ups, 100 power cleans (135/95#)
- Complete 5 rounds for time of: 5 thrusters, 25 yd db farmer carry, rest 60 seconds, 5 hang power cleans (185/115#), 10 plyo push ups
- Split Jerk 2-2-2-2-2 then 5×5 power snatch (60%)
- Complete 30-20-10 reps for time of lateral plyo hops (20/16″), toes through rings, pull up
- AMRAP in 25 minutes of 1 mile run, 50 back squats (135/95#), 200 double unders
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CrossFit Endurance @ 4:30
30 Minute Partner/Interval AMRAP
300m row
20 box jumps (24/20″)
10 wallballs (20/14# to 10/9′)
Partner 1 will complete the row, box jumps, and wallballs…then partner 2 goes (partner 1 rests). Continue alternating the rounds until the 30 minutes is up.
My apologies for ending the sentence with a preposition.
After some research, Latin grammar does not recommend ending sentences with prepositions. However, modern English language says it’s acceptable.
Your poor grammar has us all feeling down.
And this is a man who teaches the youth of America.
I agree…
Don Ward once said, “Rather than admit mistakes, nations have gone to war, families have separated, and good people have sacrificed everything dear to them. Admitting that you were wrong is just another way of saying that you are wiser today than yesterday.”
Kehl, another good CFE WOD that transferred nicely to the gym. I had to sub DB thrusters for wall balls since they don’t have wall balls, and even if they did, all the walls are covered with mirrors so that people on the treadmills can see themselves walking.
Nice work Laurie!
Sigal Team 1 – 8Rds
Adam Rx
Jason 16″, 12#
Sigal Team 2 – 8 +1
Chris 16″
Ariel 8#
10+2
Brooks Rx
Erin Rx
11+8
Austin Rx
Duris Rx
8+21
Rach Rx
Jeannette 15″
Vanessa 16/20″, 10#