“300”
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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WOD: Five rounds of Five

5 x DB Deadlift
5 x DB Hang Power Clean
5 x DB Squats
5 x DB Push Press

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“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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“REST DAY”

“REST DAY”

In honor of “Jeremy”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

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“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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“FILTHY FIFTY”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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