A: Burpee box jumps x15
B: Bench press 5-3-1+
C: WPU 3set
D: Incline DB bench press 3set
E1: Leg extensions 2set
E2: Back extensions 2set
E3: DB shoulder flys 2set

For Jenny’s belated birthday

For Time

27k Run

OR,

2 Rounds

27 reps of:

Double unders

wallball

kettlebell swing 1.5/1 pood

burpees

kettlebell push press 27 each hand first rd then 13/14 ea hand 2nd rd

walking lunge

100m sprint

jumping pull up

knees to elbows

100m sprint

ABMAT

Fucking brutal. Happy Birthday Jenny. I hope your day is great.

Wide grip pull-up (strict form):
BW (84kg) + 15kg x 8 = 792
BW + 20kg x 5 = 520
BW + 20kg x 4 = 416
TOTAL = 1,728

Bent over barbell row:
60kg x 8 = 480
60kg x 8 = 480
60kg x 8 = 480
TOTAL = 1,440

Seated Cable Row:
68kg x 8 = 544
75kg x 8 = 600
75kg x 8 = 600
TOTAL = 1,744

Reverse Cable Fly:
3.75kg x 8 = 60 (each arm)
3.75kg x 8 = 60
3.75kg x 8 = 60
TOTAL = 180

GRAND TOTAL = 5,092

Complete 5 rounds for time:

• 400m run (16km/h)
• 20 push ups (chest to floor, lock out at top)
• 30 situps
• 40 air squats

“Nicole”

20min AMRAP

400m Run

Max Pull ups

After run, do as many pull ups as you can without coming off from the bar. When you come off the bar, you run another 400m before doing pull ups again. Score is total pull ups, NOT rounds.

83 in 7 rounds as follows:

20
15
10
10
8
10
10

I got a little sloppy in the middle, but felt good at the end. The new girl in our class (don't know her name) ran like a frickin' deer...tried to stay with her. My PR was 96 back in early May, so this was a little weak for me.

AMRAP 20min
20 pull up
20 squats
20 double unders

Run 1mi
50 burpees
rest 2min
50 burpees
Run 1mi

8min EMOM
8 Wall ball
8T2B

CrossFit Totals- 500!

Back Squat 190# PR (from185)

Shoulder Press 70#

Deadlift 240# PR (from225)

480 last time, So happy! Deadlifts felt great! Failed at 200# for back squat twice so that was disappointing but still a PR by 5#. Shoulder press didn't change but that isn't really a surprise :)

8 Rounds for time of:
100M Run
20 Pushups
10 T2B