Workout, Happening, and Updates at Crossfit 4551

20 Rounds for time:2 Power cleans, 70kg (47.5kg)3 Box-jumps, 24″ (20″)4 Chest to bar pull-ups

With a continuous running clock:A) At the 0:00:Every 2mins x 5rds – for load:5 Seated

Individually or in pairs complete, With a 30min continuous running clock:From 0:00-7:00 – Amcals:Max calories,

Every 3mins x 7rds complete the following sequence:1 Power clean1 Hang squat clean1 Jerk, (any

A) At the 0:00: Work on one of our scoreboard skills B) At the 15:00

In pairs complete the following, 10 Rounds for time:42 Double unders21 Wallball shots, 9kg to

With a continuous clock work through the following, 0:00-10:00:1-10 reps for time:Pull-upsFront squats At the

A) Every 2mins x 5rds:3 Strict press -Barbell taken from the racks. B) As many

Only weeks out until we complete the annual memorial WOD for “Chad”. If you are

At the 0:00:A) EMOM for 9mins:1 Clean & jerk *Goal: Increase loads through all working

Choose ONE of the following options:A) 20mins for distance (m):Run, row or ski B) 5km

A) Every 3mins x 5rds:5-4-3-2-1 reps:Hang power snatch *Superset each round with a max L-sit

5 Rounds for time:24 Air squats16 Lateral barbell burpees8 Shoulder to overhead4 Thrusters Rest precisely

On a 30min clock work through the following, At the 0:00 complete:A) Every 3mins x

On a running 35-minute clock: From 0:00-12:00:Every 3 minutes for 4 sets:5 back squats From