Workout, Happening, and Updates at Crossfit 4551

With a continuous clock, On the 0:00:For time:50 Echo bike calories On the 5:00:20-16-12-8-4 reps

Every 2mins x 10rds – for load and effort: A) Bent over barbell row5-4-3-2-1 *Superset

For total reps – 25min clock:From 0:00-10:00:EMOM of:5 Dumbbell facing burpeesMax reps, alternating dumbbell hang

With a 20min continuous running clock, From 0:00-8:00:Ascending ladder in 8mins:1 Handstand push-up1 Calorie row

With a continuous running clock, At the 0:00:A) Every 3mins x 4rds:Thrusters7-5-3-1 At the 15:00:B)

Individually or in pairs complete the following, 10rds for time – (You go I go):1

With a running clock – complete,At the 0:00:A) Every 2mins x 5rds:5 Sumo deadlifts At

A REMINDER THAT THERE IS NO 9.15AM SESSION THURSDAY THIS WEEK. APOLOGIES FOR ANY INCONVENIENCE

On the 2:00 x 10rds – for max claories:15 Abmat sit-ups10-1 reps, Burpee bar touchMax

With a continuous running clock complete the following, At the 0:00:Every 3mins x 7rds:3 Back

A REMINDER THAT MONDAY 7/10 WE WILL ONLY BE HOLDING THE ONE SESSION @ 7AM

A REMINDER THAT ON MONDAY 7/10 WE WILL ONLY BE HOLDING THE ONE SESSION @

EMOM for 5mins:5 Muscle snatchMax reps, ring rows Rest 3mins EMOM for 5mins:5 Power snatchMax

With a continuous clock: At the 0:00:Ascending ladder in 10mins:50m Sandbag run3 Sandbag sit-ups3 Sandbag

Every 3mins x 10rds:Front squats10-5-5-3-3-3-1-1-1-1 -From the racks. Superset with one of the following options