10 rounds for time of:
10 broad jumps
10 sit ups
10 walking lunges
10 box jumps (24/20)
200m sprint (100m forward/100 backward)

*This is a chipper workout. If you are novice, shoot for 7 rounds instead of 10. Timecap should be set for 30 minutes.

**Credit goes to Ultimate Crossfit for the bones of this workout. It has been modified for the purposes of GarageFit NC.

1 000 m Run
80 Kettlebell Swing
100 Push Ups
60 Clean
1 000 m Run

Pari tuomaroi
Aikaa vastaan

3 x 15 cal row + 12 toes to bar + 9 rower over burpees,

Aikaraja 9 min

Kb Swings, Sprints, HR Push Ups

EMOM+ Stone to Shoulder (115/65) Split Jerk (70%)

65# stone, 85# split jerk
5 rds complete

For time:

• 1000 m row
• 50 sit-ups
• 50 weighted lunges

3 Rounds
1 min KB swing (53/35) Rx
1 min Thruster (95/65) *55
Pull Ups *ring rows
Power Clean (95/65) *55
Box Jump (24/20) *12
1 min rest

Total reps all 3 rounds = 167 (60, 53, 54)

Deadlifts 3 x 10 @65%. 65% = 105. Didn't do 3 total rounds of this, was working on form. 3 reps @65lb, 5 reps @95lb, 7 reps @105

Wendler Strength:

Bench Press - 5x210, 5x225, 5x240
Hang Cleans - 5x175, 5x195, 5x205
Deadlift - 5x365, 5x385, 5x405

30 Double Unders between sets - 30x9 = 270 reps

1000m Row - 3:42

40-30-20 FT, with partner

DL 80 kg
HSPU

3rds, 5min each, 1min rest in between
3 Power Clean 135#
3 Push Press 135#
6 Burpees

15rds +6