Set a cone at 20 meters. Five rounds for time of:
185/135 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
55/35 pound dumbbell Farmer carry, 40 meters
The barbells must be turned around the cone.
Take a cue from Bob...get some rest today!
Five rounds for load and time of:
Deadlift, 5 reps
5 push-ups w/ feet on 24″ box
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood
Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
Overhead Squat 1-1-1-1-1-1-1 reps
Nicole from CrossFit HQ
5 Rounds for time of:
50 Double-unders (x3 singles)
35 Kettlebell swings (35/25lbs)
15 Ring push-ups
400m Run
