Row 2k
50 Box Jumps @24"
50 Swings @24kg
Run 1k
Sled Push 80m @80kg

"Fran"
21, 15, 9
Thrusters @ 40kg
Pullups

50 DU or 150 Jump rope
40 Pushups
30 K2E
20 Deadlift w/165lbs
10 HSPU
3 Rounds
Legion Run

For Time: 21-15-9
-Power Clean (135/95)
-Ring Dip

Prowler 1/2 Suicides - 135lb
Tire Flips x3 - ~400lb
Sledge Hammer Swings x10 - 12lb
15 Burpees

(4+ total)

L-sit for time

WOD
4 rounds:

400 m run
10 deadlifts 65 lbs
10 wall balls 15 lbs

15 mins max

Core Work

WOD
4 Rounds

4 Power Clean & jerk
5 Burpees and 4 lateral bar hops
7 toes to bar
5 Burpees and 4 lateral bar hops
7 toes to bar

http://crossfitsouthie.com/decreasing-dubs-and-knees-to-ya-bows

Strength
Push-jerk
2-2-2-2-2-2

WOD
100 Double Unders
15 Knees to elbows
80 Double Unders
15 Knees to elbows
60 Double Unders
15 Knees to elbows
40 Double unders
15 knees to elbows
20 Double Unders

Level 2 (50-40-30-20-10 Double unders)
Level 1 (Singles)

With a #20 Weight vest:
1 Mile run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile run
Angie Style

Hills Sprints:

1. 25 x 20m Hill
2. 5 x 90m Hill-Flat-Hill