For Time:
Run 1 Mile
Complete the following (break up in any way but all reps must be completed before starting the final mile run)
100 Pullups
200 Pushups
300 Air Squats
Run 1 Mile

“Cindy” 20 Min AMRAP of:
Pull Ups 5 reps
Standard Push Ups 10 reps
Air Squats 15 reps

15-12-9
Weighted Sit Up @24/16kg KB
Strict Pull Up

AMRAP 30'
15m Gun walk @20/15kg Plate
5 Wall Climb
15m plate piched walk @2x20/15kg Plate
10 plyo push up @2x2 20/15kg Plate
15m dbl KB Front Rack walk @2x24/16kg
15 T2B
15m Bear Walk
20 Dbl KB Swing @2x24/16kg

CrossFit Totals

275 BS PR

375 DL PR

145 SP PR

Pr'd everything. Woo!

Still weak for my weight, but Rome wasn't built in a day.

Complete as many rounds as possible in 15 minutes of:

• 10 body-weight bench presses
• 20 toes-to-bars
• 30 hip extensions

Emom 32
1) 5 mave @120
2) 10 ttr
3) 15 cal assault air bike
4) rest

Aaton painonnostodrillejä omatoimisesti.

A.
Four sets of:
Front Squat x 6 reps @ 2111
Rest 30 seconds
Goblet or Double Goblet Walking Lunges x 16 reps
Rest 30 seconds
Push-Ups x 20 reps @ 1011
Rest 30 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 60-90 seconds

B.
Five sets for max reps of:
30 seconds of Ring Dips
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Russian Kettlebell Swings
Rest 90 seconds

5x3 Snatch Balance >80%

Back squat 2x10 reps