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

Curve Skateboard Left -- Curve Skateboard Right
Battle Rope Slam -- DB Snatch
Ring Dips -- Hollow Rocks
Slamball Squat -- Slamball Chest Slam
Jumping Pull Up -- Burpee
Box Step Over -- Push Up

5 Minutes at each pair of exercises: 45 sec rest between stations
Alternate between exercises every 10 reps. Every 10 reps equals 1 point. (Eg. 10 dips, 10 hollow rocks, 10 dips, 10 hollow rocks =4 points)
*Curve- 0.05miles=1 point

Record total points

35min circuit

40min

DB Chest Press (Neutral Grip) 10-8-6-4-4
superset with
KB Single Leg Romanian Deadlift x10/leg
TRX Reverse Fly x12

3.5-4min rounds

25min

with running clock...

1 squat clean the first min
2 squat clean the second min
3 squat clean the third min
........keep adding 1 clean/ min for as long as you can go!

RX: 50%/1RM

heavy thrusters

6min AMRAP:
8 KBS (32/24kg),
8 V-Up

WOD:

4 kierrosta, 1 min tauko kierrosten välissä
- soutu 250 m
- shoulder to overhead x 15 40/30 kg

- floor wipers x 20 40/30kg