August

CrossFit Total Back Squat 1-1-1 Press 1-1-1 Deadlift 1-1-1 (following a warm-up you have 3 attempts to establish a 1RM)

Annie For time: 50-40-30-20-10 Double Unders Sit-ups

For time: 1000m Row 10 Rounds of Cindy 1000m Run  

5 rounds: Muscle-up 3 DB Clean 5 1:00 Rest 5 rounds: Overhead Squat 3 Glute-Ham Raise 5 1:00 Rest 3 rounds: Thrower Sit-up 7 Good Morning 7 1:00 Rest

9:30 Boxing 1:00p-4:00p Olympic Lifting/Open Gym 

Squat 3-3-2-2 Press 3-3-2-2 For time: 15-12-9 KBS 70/44 Ring Dip [youtube]FqQOsKaj6is[/youtube]

No Morning Hours 4p-8p Olympic Lifting/Open Gym [youtube]Ru_XcOHVw-M[/youtube]

In teams for time: For every member on the team the team must complete: 1600m Run 1600m Row -The work may divided anyway you choose!

AMRAP 12:00 6 Bench press 225/135 9 Deadlift 275/185  

Thruster 3-3-3-3-3 10:00 AMRAP 6 Clean 55/30 12 Pull-ups 24 Double Unders