4 x 8

A.M.R.A.P. 15'

► 05 Sumo DeadLift
► 07 WallBall Burpees
► 10 Box Jump

Alternating EMOM for as long as possible (or until 20:00):

Even-
30 Double-Unders
5 Power Snatches 135/95#

Odd-
7 Bar-Facing Burpees
7 Shoulder to Overhead 135/95#

3 rounds for time of:
60 kg Power cleans, 15 reps
15 Burpees

WARM UP

5 Burpees

10 Pull Ups

20 Sit Ups

30 Push Ups

Take 3 minutes to warm up to squat weight

WOD

"Manion"

Seven rounds for time of:

Run 400 meters

29 reps Squat 135/95 ... I did 35

Didn't think I was actually going to finish this WOD, but I did! Feeling pretty solid about it until the third round. Probably could have done 45 # instead... naaah, probably would've taken 10 more minutes.

FRONT SQUAT

6-6-4-4-2

• lisää painoja kun toistot vähenee (vertaa viime viikko)
• lepoo sen verta kun tarvii sarjojen välissä

CrossFit Totals

Back Squat 1 rep max: original PR was 115, new PR is 135!
Shoulder Press 1 rep max: original PR was 60, new PR is 65
Dead Lift 1 rep max: original PR was 185, new PR is 225!!!

ROCK ON! Thanks Sue and Paula... You ladies pushed me to new heights today. Thanks Brian for helping me out with my form. Left the gym proud and with a huge smile on my face.

For time:

80x medball sit-ups 9/6kg
80 Deadlift 80/50kg
80 Bench press 50/30kg
80 Box jumps 60/50cm
80 Bench press
80 Deadlift
80 medball sit-ups

TC 20min

21-15-9
Back rack lunges 45kg, alter
Pull ups
Kb SDHP 24kg

2 rds D.T.
10 Ring MU