Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

78% of max

10 min
30 sec on
30 sec off
For kcal

10-5-3-3-1-3-3-5-10 reps of Deadlifts

5 rounds for time:
15 Calories rower
5 Wall climb

For 8 rounds, new round every 1:15
* 3 split jerks

3 rounds
- 6+6 bulgarian split squats
- 6+6 dumbbell rows

Chipper
- 10 devil's press
- 20 box jump over clear the box
- 40 wall ball
- 20 box jump over clear the box
- 10 devil's press

For time
21 15 9
Hang power snatch 40kg
Ttr
Burpees box jump 60cm

Tempaus 1x70%, 1x75%, 3x(1+1)x80%

Rive + työntö 1+1x70%, 1+1x75%, 1+1x80%

Etukyykky 1x70%, 1x75%, 1x80%

Lankku 2 x 45sek

Find 1RM Deadlift- Did 193#. Could've done a little more, but I didn't want to burn myself out before working night shift.

8 x 200m sprints- I hate running, especially running all out. Running in the dark freaked me out a little. I was afraid I'd trip over something and twist my ankle. Hamstrings started tightening up at the end.

Time to go to work. I think I feel a cold coming on. Not good. Need to sleep more.

5 rounds for time:

20 cal row
8 push press @60

front squat
pull ups
ring dips
burp ups
aussie push ups
box jumps
thrusters
toes to bar
V ups
knees to elbows
mountain climbers
wall balls

2 sets of each, 8 reps
1.5 mile warm up in 13 min.