FOR TIME
3 ROUNDS

400M ROW
15 X PUSH UP
15 X KB SWING 24KG

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24"/20"
12 115 pound Push press 115/75 (53)
9 Toes-to-bar

Getting back up there 3 months post op.
53 pounds for weight. Drop in at Crossfit South Brooklyn, NY

30 du
30 knees to elbows
30 push ups
30 Ring row
X2

Skill:
Heavy single KB Clean & Press
5 x 3 w/s

15 minute AMRAP
10 x kb clean&press (5w/5s) (35)
15 x squats
7 x Pullups (w/ Band)

*we will do this workout again on 16MAR on the 25th day of the Paleo Challenge to measure progress

7 Deadlifts
14 WallBall
14 Box Jump Overs
7 Rounds Each (or 21 Minute AMRAP)
Alternating with a Partner

3min AMRAP
Row 25/20 Cal
Muscle-Ups (Goal 15/10)

rest 5min

3min AMRAP
Row 25/20 Cal
Snatch @60% of 1RM (Goal 10)

rest 5min

3min AMRAP
Row 25/20 Cal
Toes-to-bar (Goal 40)

rest 5min

3min AMRAP
Row 25/20 Cal
Clean & Jerk (same weight as in snatch) (Goal 10)

rest 5min

3min AMRAP
Row 25/20 Cal
Wall Balls (Goal 40)

20 minute AMRAP

5 Pull Up
10 Push Up
15 Air Squat

Weak on the pushups...

4 x 6 minute partner suffering stations

P1: Box Jumps
P2: Wall sit

P1: Suicides x 2
P2: Plank Hold

P1: Deadlifts x 6
P2: Situps

P1: HSPU x 5
P2: Double Unders

Warm-Up:
Standard Pull-Up 5x3

WOD:
600m Run
30 Thrusters
25 Push-Up
20 DU
15 kBS
10 TTB

For Time
Time Limit: 20mins

Cool Down:
Sit-Up 10x3

20 minute AMRAP

5 Pull Up
10 Push Up
15 Air Squat