Day 1: 200m run;
Day 2: Wall Walks;
Day 3: Jumping Lunges (each leg);
Day 4: V-ups;
Day 5: Hand-release Push-ups;
Day 6: Wall Balls;
Day 7: KB Swings;
Day 8: Hollow Rocks;
Day 9: Jumping Squats;
Day 10: Grasshoppers (each leg);
Day 11: Burpee Box Jumps;
Day 12: KB cleans (each arm)

Just like song. Each day is a new round work back up through the previous days.

5 x 45kg power snatch
10 x pull ups
15 x 9kg wall balls

4 rounds ... 1min rest between rounds

CrossFit Totals
Max Back Squat - 275 lbs (PR!)
Max Shoulder Press - 155 lbs (off my PR by 5 lbs)
Max Deadlift - 355lbs (PR!)
Combine the sum of all three lifts to get your Total - 785, beat my old PR by 60!.

Find a ME UB Double Unders

20 Min. AMRAP

20 Wall Balls
200M Run/Row Alternating

12min AMRAP of:
* 3 squat clean & jerk (60/42,5kg)
* 6 ring-dip
* 9 box jump

In front of a clock set for 14 minutes perform:
- 4 back squats at 60 % of your one rep max in the first minute and every odd minute thereafter
- 4 high box jumps in the second minute and every even minute until the time is up.

Post loads squatted and heights jumped to comments.

1 x 300m row
30 x med ball clean
1 x 300m row

Seated Military Dumbell Press:
- 24kg x 5 = 240 (each arm)
- 26kg x 4 = 208
- 28kg x 3 = 168
- 30kg x 2 = 120

- 32kg x 1 = 64
TOTAL = 800

Barbell Shrugs:
- 60kg x 5 = 300
- 80kg x 5 = 400
- 100kg x 5 = 500
TOTAL = 1,200

Cable Side Raise:
- 5kg x 5 = 50 (each arm)
- 5kg x 5 = 50
- 7.5kg x 5 = 75
TOTAL = 175

Hang Clean to Push Press:
- 20kg x 3 = 60
- 40kg x 3 = 120
- 60kg x 3 = 180
- 70kg x 3 = 210
TOTAL = 570

     GRAND TOTAL = 2,745

HELEN

3 Rounds of:

400m Run

21 KBS 1.5/1pd

12 Pull-ups

I beat my previous Helen PR by 4 minutes! The last time I did this workout was March 9th, about a month after starting Crossfit. At the time I said the pull-ups killed me. They weren't an issue at all this time...whoot!

Then:

3 Rounds of:

20 Push-up

20 Hollow Rocks

5:30