Thursday August 22, 2013

Posted on Aug 21, 2013 | 0 comments

Skill Warm-up:

3 Rounds not for time:

20 Alternating Dumbbell Rows

10 GHD Sit-ups

5-8 Strict Pull-ups

 

WOD:

In 4 Minutes,

Run 400m

In remaining time, AMRAP:

Deadlifts 205#/135#

Rest 1 Minute

 

In 4 Minutes, 

Run 400m

In remaining time, AMRAP:

Burpee Ball Slams 35#/25#

Rest 1 Minute

 

In 4 Minutes,

Run 400m

In Remaining time, AMRAP:

Sumo Deadlift High Pulls 135#/95#

Rest 1 Minute

 

In 4 Minutes,

Run 400m

In remaining time, AMRAP:

Sit-ups w/slam ball

 

Score is total # reps….

 

CrossFit MELT (8am & 7pm)

With a continuous running clock,

1 Minute each exercise (no rest in between):

Dumbbell Push Press

Hand-Lift Push-ups

Dumbbell Snatch (do not have to alternate, do not have to touch ground)

Sit-ups

Alternating Dumbbell Row

REPEAT 3 ROUNDS

 

Rest 3 Minutes

then,

3 Rounds:

100 Jumpropes

Run 250m