4min Amrap

Run 200m

20 Squats

8 T2B

Rest 2mins

8Min AMRAP

Run 400M

40 Squats

16 T2B

Rest 2min

12min AMRAP

Run 600M

60 Walking Lunge

24 T2B

A.
“Kinney”
Run 1600 meters
15 Muscle-Ups
15 Deadlifts (275/185 lbs)
Run 1200 meters
10 Muscle-Ups
10 Deadlifts (275/185 lbs)
Run 800 meters
5 Muscle-Ups
5 Deadlifts (275/185 lbs)

This workout is named after bad ass Invictus Athlete and owner of CrossFit Park Hill Michelle Kinney, who had to sit out this year due to injury, but will undoubtedly be back stronger than ever next year.

B.
Three sets of:
Strict Toes to Bar x 10 reps @ 2110
Rest 60 seconds
Handstand Walk x 10-15 meters
Rest 60 seconds

A.
Three sets, not for time, of:
Handstand Walk x 15-20 Meters
L-Sit x 30-45 seconds
Skin the Cats x 4-6 reps
(slow and controlled)

B.
Every minute, on the minute, for 20 minutes:
2 Power Cleans

In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .

“Murph”
For time:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell

C.
“2015 CrossFit Regionals Event 7″
For time:
15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lbs)
1 Squat Clean (255/165 lbs)
1 Squat Clean (265/175 lbs)

A.
“CrossFit Regionals 2015 Events 4 & 5″
For time:
Handstand Walk 250 feet
Time cap: 3 minutes

Rest until the clock reaches 5:00, and then…
Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets

Rest until fully recovered, and then…

B.
“Tommy V”
For time:
21 Thrusters (115/75 lbs)
12 Rope Climbs (15′)
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs

Should go without saying, but please be sure to clear the rope out from under your feet. An ankle injury isn’t worth the few seconds you’ll cut off your time by coming down recklessly.

C.
Three sets of:
Glute-Ham Raises x 8 reps @ 3011
Rest as needed
Reverse Snow Angels x 15-20 reps
Rest as needed

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Handstand Wall Walk x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Ring Dips x 10-12 reps @ 2011

B.
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.

PART A:
Warm-up/Skill work: Pullups, Thrusters, possibly handstand pushups.
We’ll work on improving your mechanics at these movements.

PART B:
Metcon(4 rounds for reps)
In 4 minutes, complete:
-400m run/ 500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/ 500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps pull ups

Rest 1 minute

In 4 minutes, complete:
-400m run/500m row
-Max reps Thrusters(75#/55#) or wall balls or handstand pushups

Score Total Reps Each Round

Deadlift 5-5-5-5-5

rest 5 mins

Complete as many rounds as possible in 15 minutes of:
10 Press ups
20 toes-to-bars
30 hip extensions