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!

3 rounds
1min rope climb
1min DU
1min wall climb
1min MU
1min hand stand

Warm-up:
200m run (missed the 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 @ 14lbs

That was a kick in the ass! It felt so long but I powered through and kept trying to shorten my breaks. Great class I think it really will help with WODs

1000m Run
30 HSPU
1000m Run

21-15-9 rep rounds for time of:
Double kettlebell cleans, 24 kg Kettlebells
Burpees

With only one athlete working at once, each completes the full workout. Each athlete must complete the first round before proceeding to the next working as a relay round by round.

AMRAP 18 Mins

15 Box Jump @24"
12 Push Press @115Lb
9 Toes To Bar