10 HSPU
20 Wall Ball
30 Toes to Bar
40 Clean
50 Burpees
60 SDHP

800 meter run
400 meter run backwards
800 meter run
400 meter run backwards

Extended the loop a bit to get closer to real 400s/800s

400 m Run For Time

then

9,12,15,12,9

Box Jump 24/20 @ 24"

HSPU

then

400 m Run For Time

“1 burpee for every second your time is off from the first time”

4 burpees

HSPU's were tough after the first two rounds. I was doing doubles, then eventually singles. Ouch!

CrossFit Total

Back Squat
Shoulder Press
Deadlift

Total kilos

"The 30 Chipper"
For Time:
30 reps Toes to Bar
30 reps Deadlift (185/135)
30 reps Double Unders
30 reps Hang Cleans (95/65)

6 rounds of:
* 1min rowing
* 1min DUs
* 1min hand release push-ups

Warm Up: Joint Mobil­ity fol­lowed by
PVC Shoul­der Mobil­ity
3 Rounds of -
12 Shoul­der Shrugs
12 D.B. Over­head Lunges
1 Farmer Walk full gym length

Skill: Over­head Squat

Work: Com­plete for time 4 Rounds of:
10 Bar Fac­ing Burpees
20 O.H. Squats
30 Sit Ups
( m-85# )

3x supersets:
A. Overhead squat x6
B. Hip thrusters w rower x6-10
-rest 2min between supersets

"Annie" for time:

50-40-30-20-10
Double-unders (did double the amount of single unders)
sit-ups

~11:48~

(1) 15ft Rope Climb

Byu in & out: Carry 20kg bag without dropping 800m.
Run 400m, with bag squat reps: 15-17-19-21-23-25-27-29-31-33.