Crossfit Endurance WOD:
1.5 Mile Run
10:15

Crossfit WOD:
400M Run
25 - Toes to Bar
25 - Burpees
20 - Toes to Bar
20 - Burpees
15 - Toes to Bar
15 - Burpees
10 - Toes to Bar
10 - Burpees
5 - Toes to Bar
5 - Burpees
400M Run

Post WOD:
Raquetball

4 Rounds

10 Clean & Jerk 85#

15 Pull-ups

50 DU’s

suck. need to learn how to balance technique and speed in power lifts... i am so anal about technique. oh well, i finished!

5 rounds for time:
20 push press @ 95 #'s
20 pushups

15-14-13-12....2-1 reps of:

Med ball slams (reps 15-11 with 4kg, 10-1 with 6kg)
Dumbbell press (reps 15-8 with 6kg, 7-3 with 8kg and 2-1 with 10kg)
Squat (15-14 with 30kg, 13-1 with 40kg)
Mountain climbers
Kettlebell swings (12kg)
Seated row (15-11 with 19kg, 10-1 with 26kg)
Barbell deadlift (20kg)

Very nice circuit, not too challenging, but was tired and satisfied afterwards!

Hang Power Clean
3-3-3-3-3 at 80%1RM

9 minute AMRAP
6 x Power Clean (155/105)
9 x burpees

5 Rounds for time:

15 HSPU feet on wall
15 Box Jump (20")
15 TTB

15:59

4RFT
15 deadlifts @100/70kg
15 box jumps
50 DU

3 rounds for time:
- 20 Kb Snatch (24/16 Kgs).
- 8 Pistols (4/4) 16/12 Kgs Kb.
- 1 rope climb.
- 250 m run.

Burpee, rev. Burpee, punnerrus+kierto, askelkyykky. Kaikki 1*arvo. Max 10. 15 sek tauko. 26 korttia. Ajaksi suoritusaika

3 rounds for time of:
20 strict ring dips
20 strict chest-to-bar pull-ups
10 Deadlift