Bench Press:
5 @ 75% of 1RM
3 @ 85% of 1RM
1+ @ 95% of 1RM

WOD
For time (12 min. cap)
21-18-15-12-9-6-3
OHS (95/65)
Sit ups

Metcon:

1 Rnd: 30 squats (135lbs), 30 ghdsu, 1 rope climb, 20 squats, 20 24" burp box jumps, 1 rope climb , 10 squats, 10 hspu, 1 rope climb.

Time: 14:42

Sprint Intervals:

1x800m - 2:50
10x60m (hill) - 10.72, 9.73, 9.35, 9.10, 9.03, 8.94, 9,10, 9.03, 9.01 8.97

"Helen"

Three rounds for time of:

400m Run
21 Kettlebell swings 1.5 pd / 1.0 pd
12 Pull-ups

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Squat snatch

DL
5-5-5-5
135-225-185-185

"Jackie" (modified)
1000m row
50 thrusters (45#)
30 Pull-ups

(Modified)
1000m
25 Thrusters
15 Pull-ups

11:11

first WOD at Broad Ripple Crossfit

6 Rounds:
50 Squats
25 Ring Dips

Skill: Power Cleans
3-3-3-2-2-1

Main Effort:

Start with Legion Run

Then 5 rounds of:
3 power cleans (155/115)
5 HSPU
7 burpee box jumps

Finish with Legion Run

1 mile run
100 pullups
200 pushups
300 squats
1 mile run

Complete with 20# weighted vest, partition pullups, pushups, and squats however.

Did 10 Rds of:
10 pullups
20 pushups
30 squats

47:19