Workout, Happening, and Updates at Crossfit 4551

A REMINDER THAT SATURDAY’S WORKOUT THIS WEEK WILL BE AT BULLCOCK BEACH – (ACROSS FROM

A REMINDER THAT SATURDAY’S WORKOUT THIS WEEK WILL BE AT BULLCOCK BEACH @ 5.30AM SHARP!!

5 Rounds for time:5 Single arm dumbbell snatch, (R)5 Single arm dumbbell thrusters, (R)5 Single

Choose ONE of the following, “The Chief” 5 x 3min Amraps:3 Power cleans, 60kg (42.5kg)6

As many rounds as possible in 20mins:100 (75) Calorie row30 Box-jumps, 20″ (16″)30 Jumping pull-ups,

At the 0:00:A) Every 2mins x 5rds:2 Front squats -Bar taken from the deck. At

Individually or in pairs complete the following, For time:1 Round of:Run 800m42 Alternating box step-ups21

On the 0:00:A) Every 2mins x 5rds:Snatch balance5-4-3-2-1 -From the racks. On the 13:00:B) Amrap

Choose one of the following options, Option 1:“Barbara“ 5 rounds, each for time, of:20 pull-ups30

At the 0:00:A) Every 2mins x 6rds: 1 Deadlift At the 15:00:B) 1-2-3-4-5-6-7-8-9-10 reps for

At the 0:00:A) Attempts at a max rep effort:Double unders At the 10:00:B) Every minute

10 x 2min Rounds – for cals/ reps:Minute 1: Max calorie row or skiMinute 2:

At the 0:00:A) Every 2mins x 5rds of the sequence:2 Cleans1 Jerk At the 12:00:In

“The Seven” Individually or in pairs complete the following, 7 Rounds for time:7 Handstand push-ups7