20 Min. AMRAP
3 HSPU (negative drop)
6 Pullup (blue) last round w/ red
9 Situp

5 Rounds for time:
5 Deadlifts (205#)
15 Box Jump (25")

1 RM Bench (170#)
fat bar close grip bench 3x10 @ 95#
3x10 deadhang pullups with red band
3x10 ring dips
2x5 banded pushups (mental floss band)

20 Min. AMRAP
3 HSPU
6 Pullup
9 Situp

AMRAP in 12 min of:

80 rope jumps
20 wall balls 6/9 kg
20 KB swing 10/6 kg

5 Pull-ups (blue rubberband)
10 Push-ups
15 Squats

AMRAP 20

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Day 2
For each exercise, all sets should be done with the same weight.
If you done 5 reps -> +2,5 kg

Back Squats 3 sets x 5 reps
7-6-8 -> 87.5 kg
21

Shoulder Press 3 sets x 5 reps
7-6-5 -> 50.0 kg
18

Power Clean 5 sets x 3 reps
7-9-6-7-5 > 60.0 kg
34

amrap 20'

12 hr push ups
15 ball clean
35 d.u.

Crossfit.com - 24.oct.11

21-15 and 9 rep rounds of:

Left-arm Kettlebell snatch, 10/6kg
Right-arm Kettlebell snatch, 10/6kg
Pull-ups (blue/green Rubberband)