5 Rounds for time (3min rest between rounds)

• 3 Front Squat (145#)
• 6 Box Jump (30inch)
• 10 Bent Over Row (75#)

Total Time: 19:15

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Cool Down
Row (for 45cal)
Time: 3:10

5 X 3 Dead Lift

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (195#)
- 10 Toes To Bar

Did 8 rounds and 3 deads. Check out these kick ass demonbells I saw at the crossfit games.

5 X 3 Dead Lift

WOD:
- 10 Minute AMRAP
- 5 Dead Lift (275/155)
- 10 Toes To Bar

7 rounds + dead lifts & 4 TTB

Women:

For time:
5 Muscle-ups
 (substitute 2 for 1 pull-ups and dips)
165 pound Deadlift, 10 reps
 (135lbs)
15 GHD Sit-ups

Sprint 50 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards
5 Muscle-ups
165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

5 Muscle-ups

165 pound Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Warm Up: 20 dislocates, 20 OHS, Bear crawl 20 feet, 20 push ups, bear crawl 20 feet, 20 handstand kick ups, 20 sit ups

Tabata L-sits

WOD: 2011 Crossfit Games Wod “Triplet Sprint” Saturday Event 4

Men

For time: ALL DEADLIFTS SHOULD BE DEFICIT DEADLIFTS!!!
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Interval 1
200meter: Run 0:56 / Rest 0:57
400meter: Run 1:46 / Rest 1:46
600meter: Run 3:01 / Rest 3:00

Interval 2
200meter: Run 0:54 / Rest 0:56
400meter: Run 1:55 / Rest 1:54
600meter: Run 3:15 / Rest 3:13

Interval 3
200meter: Run 0:56 / Rest 0:55
400meter: Run 1:55 / Rest 1:58
600meter: Run 3:05

Total 32:30

3 rounds for time:
12 front squats @ 135#
12 burpee pull-ups

Three rounds for time of:

12 Front Squat, 135 lbs
12 Burpee Pull-ups

8min AMRAP
10 OH Squat (115#)
10 KB Swing (1.5pd)

Rest 3min

8min AMRAP
15 Ring Push-Up
9 Ground-to-Overhead (115#)

5 full rounds on first. 2 full + 7G2OH on second.

30-20-10
Wall Ball
TTB
DU