Monday, 10-3-16

Todays Classes 8:30 and 10am monday 9am class only BBQ 1:30 today. MURPH June 28, 2005 On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs,…

Warm up: 2rds at east pace 100m run 10 box jumps 10 wallball 5 push up “Kelly” 5RFT 400m Run 30 Box Jumps 24″/20″ 30 Wall Ball 20/14 35min CAP

In teams of 2: 100 Hang Power Cleans (95/65) 100 Front Squats (95/65) 100 Hang power Snatch (95/65) 100 Back Squat (95/65) ** E2MOM 10 Burpees 1 person works at a time!

Strength: C&J 6 singles @85%   20 min AMRAP: 4 Ring Dips 6 s2oh 115/85 8 Pistols    

NASTY LITTLE COUPLET !!!!!!!!!!!!!!! Strength:  Shoulder Press 3-3-3-3 WOD:  21-18-15-12-9-6-3 KB Swing (70/53) Pullup

CrossFit Total 1RM Strict Press 1RM Back Squat 1RM Deadlift