"Warm Up"

800m Run 

Squat Max 

"For Reps"

2 Min of Power Cleans M:95/F:65

Rest 30 Sec 

2 Min of Situps

Rest 30 Sec

2 Min of Rowing

Rest 30 Sec

2 Min of Pullups

Rest 30 Sec

2 Min of DB Push Press M:35/F:20 

Rest 30 Sec

2 Min of Squats 

"Lucky #7"

For Time:

Run 1 Mile

then,

7 Rds of:

7 Push Jerks

7 SDHP

then,

Run 1 Mile 

M:95/F:65 

"WOD"

Reps 9-7-5

Muscle Ups

Squat Snatch 

M:95/F:65 

 *Muscle Up substitute = 3 Pullups + 3 Dips*

2 days left to sign up for the I AM CROSSFIT CHALLENGE....... 

"WOD"

15 Min Amrap

5 C & J

10 Wallball

15 Situps

100m Sprint 

M:115#/F:75#

"WOD"

 "Fight Gone Bad"

3 Rds

Wallball M:20/F:15

SDHP M:75/F:55

Box Jump

Push Press M:75/F:55

Row (calories) 

* one minute at each station

* one point awarded for each rep completed 

"WOD"

15 Min AMRAP:

9 Deadlift M:185/F:135

9 Ring Dips

9 Jump Squats 

"WOD"

5 Rds For Time:

400m Run

20 Heavy Lunges M:45/F:25

20 Push Ups

"WOD"

run 400m 

ITF 

"WOD"

4 Rds For Time:

50 Squats

5 Hang Cleans

15 Pull Ups 

M:155 F:85