Pre-WOD:
3 rounds of:
-Max reps Bench Press @ body weight
-Max Strict Pull Ups-weighted if possible

WOD - For Time
-20 HSPU
-40 Box Jump Overs (24"/20")
-60 Wall Ball Shots (#20/14)
-80 KB Swings (#53/35)
-100 Double Unders (modified: 100 unbroken singles)

5k-38:00--walked up hills. Renee sick. Very cold. felt i could have run the entire way, but happy to hang back w/my friends Tiff & Renee.

a) amrap/5
150m row
10 db thrusters, 40#
4 rounds

B) emom 7
1 sn grip high pull
1 hps
1 sn bal
1 sn
95-95-115-115-115-125-135

c) 3 rfq
:30 :30
squats - explosive out of bottom
c2b pull ups
21-7-21-7-21-7

a) muscle up - sitting

b) 4 on the 3:00
6 db jerks, 50#
12 superman
200m run (row 250m last round)
~1:50/round

c) front squat
3x5
+2-5 of last 5 - 215# (217-220)
or 85-87% new 1rm - 255# (217-222)
220#

3x10 c2b pull ups
10-10-7/1/1/1

Strength
Front Squats 5-4-3-2-1-1-1-1

Max: 55 kg

AMRAP 10′
20 Wall Balls
10 Burpees

6 rounds + 5

AFAP (As Fast As Possible)
80 Sit Ups
70 KB Swings
60 Air Squats
50 Burpees
40 Sit Ups
30 KB Swings
20 Air Squats
10 Burpees

AMRAP 12 minutes:

10 OHS (15kg)
15 pull-ups

4 rounds + 5

14.2
complete in 3min
2x
10 ohs, 95#
10 c2b pull ups

if successful, repeat, increasing reps by 2 in every 3 minute interval until failure to complete all reps in 3 minute period.

cf open 14.2

complete in 3min
2x
10 ohs, 95#
10 c2b pull ups

if successful, repeat, increasing reps by 2 in every 3 minute interval until failure to complete all reps in 3 minute period.

failed after 4 reps on second set of pullups in round of 14s
134 total

crossfit total
in 45 minutes, find
1rm back squat - 335#
1rm press - 175#
1rm deadlift - 390#
exactly 15 minutes for each lift.

my 1rms:
bs - ~335#
p - ~155#
dl - ~365#