Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
Nutrition Challenge Test – 4 min: 400m run, max burpees, then timed 800m run then max consecutive pull ups then max back squats in 3 minutes.”
CrossFit Total – Back Squat 1-1-1, shoulder press 1-1-1, deadlift 1-1-1
5 rounds for time of 5 rt DB power snatch, 20 yd DB OH carry, 12 burpees, 5lt DB power snatch, 20 yd DB OH carry, 12 burpees
Complete 3 rounds each for time of: 20 toes to bar, 10 box jumps (32/24″), 10 front squats (205/125#)
Bench Press 6×5 (75%) then 3×20 bamboo bench press
“The Seven” – 7 rounds for 7 reps of the following movements: HSPU, thrusters, knees to elbows, deadlifts, burpees, KB swings, burpees
CFE Notes: Check the blog comments for coach Kehl’s CFE workout tomorrow!
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CFE @ 4:30
Complete 6 rounds for time (Rest 2 minutes between rounds)
Rounds 1, 3, 5
5 Overhead Squats (135/95)
10 Box Jumps (24/20″)
15 Wallballs (20/14#)
Rounds 2, 4, 6
15 Wallballs
10 Box Jumps
5 OHS
CFE
Chris 19:48 (85FS)
John V. 20:25 (135FS, 20″)
Steve 20:16 (125)
Sarah W. 16:25 (95FS)
Janna 16:27 (85FS from rack)
Mike C. 18:21 (125)
Rds 1 & 2 were 2min
The rest were 1min rest between rds.