Strength
hang clean 3-3-3-3 @ 30kg
SDHP 5-5-5 @ 30kg

Helen
3 rounds for time
Run 400m
21kb swing @ 16kg RX
12 jumping chins (RX= chin ups)
= 10:35

finisher of tabata side plank and diamond situp

10-9-8-7-6-5-4-3-2-1

Squat cleans 110 lbs

run 200m between clean reps

"Murph"

For time:

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

If you have a weighted vest wear it .

Partition the pull-ups, push-ups and squats as needed

"Murph"

Run 1 mile
100 pull ups
200 push ups
300 air squats
Run 1 mile

Memorial Day Murph

Run 1 mile
100 Pullups - blue band
200 Pushups
300 Squats
Run 1 mile

Did 4 rounds @ 10,10,15 then 12 rounds @ 5,10,15, 4 rounds @ 10,15
Bonus mile

WOD #1

10 min AMRAP
10 overhead lunge (45#-5 each)
10 burpees
8 Rounds Complete

WOD #2

"Annie"

50-40-30-20-10
Double Unders
Sit ups
5:47 PR

Back Squat 5x3
75(3)-85(3)-95(3)-105(3)-110(3)
previously maxed out with 2 reps at 105

Box Squat 5x5
75(2)/65(3)-65(5)-65(5)-65(5)-65(5)
Tried 75# but couldn't stand up out of the bottom. Dropped back to 65#.

Every 30 seconds for 10 minutes:
1 power snatch, 85#
1 slam ball, 30#

At 0:00, start with 1 rep of each, then add 1 rep at the start of each minute. Continue until you can no longer complete all the reps for that minute.

CrossFit Totals

Max Back Squat 185#

Max Shoulder Press 70#

Max Deadlift 225#

Combine the sum of all three lifts to get your Total= 480#