August 2010

Power Clean 3-3-3-3-3 Bench Press 5-5-5-5-5 Thrower Sit-up 7-7-7-7-7

Add your times for a score: 500m Row 3:00 Rest 250m Row 3:00 Rest 500m Row 3:00 Rest 250 Row 3:00 Rest 500m Row

Cindy AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats

CrossFit Total Warm-up and then you have 3 attempts to find a 1RM. Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 1RM = 1 Rep Max

Annie For time: 50-40-30-20-10 Double Unders (4 to 1 for singles) Sit-ups

Helen 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups

Press 5-4-3-2 AMRAP 9:00 3 HSPU 6 Ring Dip 9 Pull-up

KB Snatch 5-4-3-2 (each arm) Power Clean 5-4-3-2 Bench Press 5-4-3-2 Back Squat 5-4-3-2

For time: 1k Run *Armadillo & Monkey Sex 1k Run I got this one from Kirez Reynolds of Arrowhead CrossFit. (I added the running) *Armadillo & Monkey Sex 30 reps for time: forward roll burpee pullup toes-to-bar