Jumping Helen
Three Rounds For Time:
200 Rope Skips
21 1.5 Pood Kettlebell Swings
12 Pull-Ups
Max Effort Back Squats 5-5-5-4-3-2-2-2 Reps
5 Rounds For Total Time
Row 500m Rest 60 Seconds Between Sets
Max Effort Cleans 5-5-5-5-5
Switch up between power and squat
**4 Rounds Max Score**
Row 400m
#20 Slam Ball
GHD Back Ext
#95 Power Cleans
Each Round Continues Until The person rowing hits 400m
Rest 15 Seconds Between Exercises And 1 Minute Between Rounds
For Time:
40-30-20-10 reps of:
#20 Wall Ball 2-Fers
#135 Barbell Floor Wipers
Post results to comments.
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post results to comments
"300" For time:
25 pull ups
50 Deadlifts - 135 lbs
50 push ups
50 box jumps - 23" box
50 knees to elbows
50 kettlebell single arm clean and presses
25 pull ups
Post results to comments.
**CrossFit Total**
"Don't Be Pig Headed" Mark Rippetoe
Max Total Poundage, Up To 3 Attempts Each At:
Back Squat - 1 Rep
Shoulder Press - 1 Rep
Deadlift - 1 Rep
We'll Be At Bible Park Yale & Monaco @ 5:00p.m.
3 Rounds For Time
50m #200 Farmer's Carry
50 Push-Ups
10m Fish Crawl
40 Pull-Ups
Post results to comments.
5 Rounds For Best #'s
Max Reps Of BW Back Squats Then Row 500m
Rest Exactly 3 Minutes Between Rounds
Track Reps & Row Times Each Round