6x4 80%

5 rounds for time of:

• 50-lb./35-lb. dumbbell thrusters, 15 reps
• 50 double-unders
• 15-foot rope climb, 3 ascents
  

For time!
21 Pull ups
21 Hspu
21 Front squats 60/45
15 C2B
15 Deficit hspu 2x 15/10kg plates
15 Front squats 70/55
9 Bar muscle ups
9 Strict HSPU (no deficit)
9 Front squats 80/65
-3 Min rest-
9 Overhead squats 50/35
9 Cal row
9 T2B
7 Overhead squats 60/45
7 Cal row
7 T2B
5 Overhead squats 70/55
5 Cal row
5 T2B

Teams of 3 or 4
1)
Partner Karen
-1min rest-
2)
3000m row, change every 300m. Others hold bar on backrack or in frontrack 60/40
-2 min rest-
3)
7 Rounds
15 HR push up
12 Hang power cleans 60/40
18 Air squats

AMRAP 4

• Calories Assault Bike

Rest 1:00

AMRAP 4

• Max 100 Meter Farmer Carries 32kg/24kg

Rest 1:00

AMRAP 4

• Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4

• 12 Slegdehammer strikes
• 8 Sumo Deadlift High Pull 40kg/30kg

Every minute on the minute for 10 min alternating:

• ODD: 25 m Bottoms-up KB Carry
• EVEN: Athletes choice (Choose one accessory movement for a body-part that needs work)

For Time

• 800 meter Run
• Then 8 Rounds of:
  • 8 push ups
  • 8 pull ups
  • 8 air squats
• 800 meter Run

Created by Crossfit Hyannis in Massachusetts to honor and remember 8-year-old Martin Richard, who was killed in the Boston Marathon bombing on Monday April 15, 2013.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
8 pass through
8 good morning
8 rkbs

Metcon/*Rx(12)
21-15-9
kbs 53/35/*70/53
cal row or airdyne

3x3 bench/strict across (12)
super w/8 dips(ring)

Finisher
2 min hip distraction
60 rtw