Deadlift
5-5-3-3-3-2-2-1-1-1

1 mile run

Result: 05:48

Result: 1600

For time:

- 150 Jump Rope

15,12,9

• power cleans (65#)

- burpees

• 400m run

Before workout did 5x3 bench presses, worked up to 100#. Major match this weekend so I'm lifting light.

Test: Overhead squat/walking lunge/ any knee forward biased movement.
Mob: Collect 10 minutes messing around with the Ugly Four.
Re-test: Try butt-kicking yourself. How about kneeling butt to ankle? Pose running drillls? Squat?

http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/

10Min Emom
Punnerrus + Rengassoutu vuorominuutein x 10+10

Amrap 7min:
-Pystypunnerrus kuulalla x 10 (16/12)
-Kyykky x 15

3 x max reps

Weighted pull-up/Weigted C2B 3×3

CrossFit Totals - 585

Max Back Squat - 215 PR

Max Shoulder Press - 105 PR

Max Deadlift - 265 PR

Combine the sum of all three lifts to get your Total….

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Dip station

Warm-up:
200m run
roughly 20m walking lunges, followed by 30m sprint.
10 burpees
50m sprint

Workout:
5 rounds for time
400m run
30 1-legged box jumps @ 20" (15 each leg)

30 medicine ball cleans @ 20lbs

First CrossFit Endurance class, OH EM GEE. This was brutal, but worth it! This really showed me that my endurance is lacking, I had the strength and muscle capacity to push through and finish but took a lot longer than I had hoped for. But hey, thats why I'm taking the class right? Progress and goals!