Workout, Happening, and Updates at Crossfit 4551

“Lynne” 5 Rounds each for max reps:Bench press, Bodyweight (3/4 Bodyweight)Pull-ups *Start a new round

10 Rounds each for time:5 x Sled track shuttle runs, (3pts)100m Kettlebell farmers carry, 2x24kg

4 x 4min Rounds for reps:30 (22) Echo bike caloriesMax reps, movement Round 1: Bent

A) On the 0:00: 7 x 2min rounds for load of the sequence:1 Power snatch1

4 x 4min EMOMS of the following:Min 1: 1 x Round of “Cindy” Min 2:

In teams of 2-3 complete the following, Complete each section in any order – each

“Quarter Time” 25 Rounds for time:20 Double unders2 Thrusters5 Toes to bar Men: 52.5kgWomen: 35kg

A) At the 0:00 complete: Every 2mins x 6rds:Clean and jerk3-2-2-1-1-1 B) At the 15:00

5 x 3min Amraps – With one pair of dumbbells:3 Dumbbell devils presses5 Dumbbell dumbbell

In teams of 2-3 complete the following, For time:50-40-30-20-10 cals:Echo bike calories 100-80-60-40-20 reps:Push-ups 150-120-90-60-30

A) At the 0:00:15mins to work on skills/ weaknesses B) At the 17:00: For time:10

A) Every 2mins x 5rds:Hang power cleans5-4-3-2-1 *Superset with a 30sec handstand hold. B) Every

Choose one of the following, Option 1: “Helen” 3 Rounds for time:Run 400m21 Kettlebell swings,

“Chipper Gone Bad” As many reps/cals as possible in 20mins:100 Wallball shots, 9kg to 10ft

A REMINDER THAT OUR NORMAL SCHEDULING RESUMES TODAY. WE LOOK FORWARD TO SEEING EVERYONE BACK