SATURDAY, 4-29-17
6 Rounds:
Every 6 min Complete:
10 Med Ball Cleans 20/14
20 Burpee Box Jump Overs 24″/20″
30 Wall Balls 20/14
40′ Plate Push 45/25
*Rest with Remaining time *
6 Rounds:
Every 6 min Complete:
10 Med Ball Cleans 20/14
20 Burpee Box Jump Overs 24″/20″
30 Wall Balls 20/14
40′ Plate Push 45/25
*Rest with Remaining time *
Strength/Skill – Snatch Balance 12 min A.M.R.A.P. One Snatch Two O.H. Squats 95/65
DON’T FORGET TO PLACE YOUR FANCLOTH ORDER! 7 RFT 400 m Run 25 Wall Ball 20/14 2 Man Makers 35/20
Strength:Back Squat – 3×4 @60% 3×3 @70% 2×3 @75% of 1RM For time: 25-20-15-10-5 C2B Pull Ups Push Press 95/65 Deadlift 95/65
Heat times 7:30, 9 and 10:30 am> JC’s TONIGHT @7pm “JOLLY 51” 7RFT 3 Rope Climbs (scale 3:1) 15 DB Snatches 50/35 18 Wall Balls 20/14 In Memory of: Capt. Mark K. Weber, 38th Rescue Squadron, Moody Air Force Base, Georgia Capt. Andreas B. O’Keefe, 106th Rescue Wing, Francis S. Gabreski…
Check out the youngest CrossFitter!!!! Skill/Strength – Box Squats 5-5-4-3-2 21-15-9 Ring Push-ups Pull-ups Box Jump 30/24 CrossFit Kryptonite
Strength/Skill: Weighted Dips 5X5 10 RFT 10 Wall Balls 20/14 10 Box Jumps 24/20 20 D/Us