5km trail run in South Park

30:34

Average pace of 9:50

323ft elevation gained

http://connect.garmin.com/activity/127473376

Snatch 5x3 (15, 20, 20, 25, 25 kg)
Clean&Jerk 5x3 (15, 20, 25, 30, 35 kg)
12 min OTM:
3x kipping pull-up
5x Wall ball

4 Rounds
10 K2E
15 Power Snatch 95#
30 Push-up

“Helen”

400m Run

21 KBS 1.5/1p

12 Pull ups

3 Rounds

2 Rounds

800m run forwards
400m run backwards

Did this for the CrossFit Tour in Dallas with Rich Froning, Dan Bailey and Bob Harper. Out in the sun after drinking all night. It SUCKED!! Backwards was worse...

3 rounds for time:

• 400 meter run
• 21 Kettle Bell Swings (Rx 53.5/35)
• 12 pull ups

3 Rounds for time

-400m run
-21 KB Swings (40#)
-12 Pull Up's

10-9-8-7-6-5-4-3-2-1..bodyweight for time.

Bench
Deadlift

Bench: Tried 185# Bench, got 7 reps. Scaled to 155# for the rest.
Deadlift: RX'd 185#

1 Mile Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

800m Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

400m Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

200m Run
10 Hang Squat Snatch
10 Strict Pull Ups
10 Burpees

Rx= 95lb Snatch

Done with 65lb Snatch
Blue Band assisted PU

S.W.O.D

B.S "or" D.L. 5-5-5-3-3-3

F.O.D

21-15-9

H.S.P.U
Snatch High Pull 155/105
Combo's