Tuesday, 11-5-13

Strength/Skill: Clean Pull + High Hang Power Clean + Clean X 8 #1 7 min AMRAP Max Wall Balls 20/14 EMOM stop and complete 5 Burpees #2 10 min AMRAP 35 Sit Ups 10 unbroken Backsquats w. 2 second pause at the bottom.

Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.

Strength/Skill – EMOTM 8 Minutes 5 Deadlift 3 Weighted Chest to Bar Pull-ups *Do the heaviest weights you can successfully manage on the minute* METCON AMRAP 10 Minutes 10 Front Rack Lunges – 73/115 7 Shoulder to Overhead – 73/115 5 Toes to Bar

20 Rounds for Time 1 Rope Climb 3 HSPUs 6 KB Swings 53/35 9 Burpees 12/10 Calorie Row 15 Double Unders (30 single Unders)

Strength: Back Squats 8×4 @ 55-80% 1RM Weighted Pull Ups 7×3 For time: 12 Power Clean and Jerks 165/125 then 2 rds of… 15 T2B 15 C2B then.. 12 Power Clean and Jerks 165/125

I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Back of t-shirt/sweat shirt If I am beaten…I will return. I will never stop getting better. I will never give up…ever. Along with the sweat shirts, we will…