Strength:

Power Cleans - 5x135, 5x155, 5x175, 5x195, 5x205

Metcon:

4 Rnds: 10 F Sqts (155lbs), 10 GHD Sit ups, 10 Burpees

Time 12:48

For time:

Row 1000 meters
45 pound Thruster, 50 reps
30 Lat Pull-down, 130 pounds (pull-up machine taken)

“GI Jane”

100 Burpee Pull Ups for Time

circuit

rope climb
ring pushups
bar hang
wall balls 12lb
hand stand hold
flutter kicks
row
knee kicks

1 minute each
2 rounds

Teams of 2
You go I go style. Runs are together.
Legion Run
100 Goblet Squat (50 per person)
Legion Run
200 Swings (100 per person)
Legion Run
100 KB Push Press (25 per arm, per person)

"Randy"
75 Snatch

Did 25 power, 25 split right, 25 split left @ 65#. Nice weight.

OHS
3-3-3 50%
then...
12-9-6
Knees 2 Elbows
Hang Cleans 135/95

Press 1-1-1-1-1 (58-63-68-73-fail at 75)
Push Press 3-3-3-3-3 (53-63-73-75-80)
Push Jerk 5-5-5-5-5 (53-63-73-75-80)

5x3, 3x1 back squat
95, 115, 135, 145, 145, 150, 150

800m
Then
3r
15 squat cleans
15 box jumps 20"
15 burpees

2013 CrossFit Games Regional Event 5
21-15-9 reps for time of:
Deadlift 315/205
Box jump 30/24