For time:

800m KB Suitcase Carry
50* ABMat Sit up

5x 5 reps Deadlift

• go for heavy sets

3 x 5:00 on / 5:00 off:
100 Double Under Buy-In, followed by AMRAP:
Round 1: 12 Front Squats (95/65), 4 Burpee Box Jump Overs (30/24)
Round 2: 8 Front Squats (115/80), 4 Burpee Box Jump Overs (30/24)
Round 3: 4 Front Squats (135/95), 4 Burpee Box Jump Overs (30/24)

Olympic Lifting Skill Work

Squat Snatch

• Light loads
• 2-3 reps per set

Hang Power Clean x 3
+
Hang Squat Clean x 2
+
Split Jerk x 1

Record loads.

5 Rounds for time:

400m Run
30 Box Jumps
30 Wall Balls 9/7kg

4 rounds @ 100% effort go every 5 mins;

5 x Burpee
10 x USA Swing
Row x 15/12 cals

Record round times and other details.

In honour of the one and only Sean Chilton and in support of his cause...

7 min AMRAP
25 KB Swings
12 burpees

• 1 min rest -

6 min AMRAP
20 KB Swings
10 Burpees

• 1 min rest -

5 min AMRAP
15 KB Swings
7 Burpees

• 1 min rest -

4 min AMRAP
10 KB Swings
5 Burpees

To donate and learn more visit:

http://m-mlsefoundation.akaraisin.com/9581/participant/2093451?Lang=en-CA

[10 min Kettlebell swing practice and explanation - 25 min workout - 35 min total]

1 RFT

30 syncrinozed ohs @ 42,5/30kg
60 pull ups / bar hang
30 syncronized thrusters @ 42,5/30kg
60 burpee over partner / hoover

n honor of Memorial Day and the sacrifices made by so many heroes of our armed forces . . .

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors

For time:
Run 800 Meters

immediately followed by…

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)

immediately followed by…

Run 800 Meters

immediately followed by…

Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…

Run 800 Meters