3 min burpees paced at every 5 sec

"Grace"
30 C&J (135/95)

75#. 4:43

Then 5k run. 26:36. Comfortable to slow pace.

Run to W Alabama
40 KB push press (20 each arm) (70/53)
20 Box jumps (30/24)
Run to Sul Ross
30 KBS
15 Box jumps
Run to Branard
20 SDHP
10 Box jumps
Run to Audley
10 Goblet squats
5 Box jumps

21:09. 40#. SORE.

30 C&J for time (135/95)

Run 3 miles.

5 Rounds, On the 5:00:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Bike

The Seven
7 rounds of:
7 Handstand Push-ups - sub box
7 Thrusters (135, 95#) - 75lbs
7 Knees to Elbows
7 Deadlifts (245, 175#) - 135
7 Burpees
7 Kettlebell Swings (70, 53#) - 45
7 Pull-ups - sub ring rows

DEADLIFT
3-3-3-3-3
Then.....
MINIMUM 15 MIN with some type of mobility. Pick a body part that is bugging you and WORK ON IT!!!

I worked up to 245# for three rep max... my back... right SI joint popped on 255#... :-(

21-15-9

hang squat cleans, 30 lbs
push-ups

2 mile conditioning run on the Greenway

CrossFit open workout 12.1

7 Min AMRAP
Burpees
* target must be 1' above outreached hand

I did 72 burpees