Workout, Happening, and Updates at Crossfit 4551

A) Every 2mins x 5rds:Sumo deadlift10-8-6-4-2 -Touch and go reps. B) Amrap in 10mins:7sec L-sit

5 Rounds each for distance of: In 2:30mins:12 Unbroken alternating dumbbell lunges16 Unbroken alternating dumbbell

A) Every 2min x 4rds:Split jerk10-7-4-1 -From the racks. B) 4 Rounds for time:Row 400m20-15-10-5

On a running clock perform: At the 0:00:12 Squat cleans, 70kg (47.5kg)36 Pull-ups12 Squat cleans

PLEASE NOTE THAT THERE WILL BE NO 5.30PM ON MONDAY 05/08 THIS WEEK. WE APOLOGISE

PLEASE NOTE THAT THER WILL BE NO 5.30PM SESSION MONDAY 05/08 NEXT WEEK. APOLOGIES FOR

Choose one of the following, “DT” 5 Rounds for time – (15min cap):12 Deadlifts9 Hang

For time:20-18-16-14-12 reps:Alternating single arm dumbbell devils presses 10-8-6-4-2 reps:Alternating dumbbell turkish get-ups *Perform 50

Complete each section for reps:From 0-4mins:Run 400mMax reps, Push-ups From 4-8mins:Run 400mMax reps, Air squats

“The Big Bender #2” EMOM for 5mins:5 Touch and go, Snatches Rest 1min EMOM for

“Steam Engine” For time:3rds of:10 Back squats @ weight #15 Bar muscle-ups Straight into, 2rds

“Partner-upper-er” In pairs complete the following, For time:10m Handstand walk (each)25 Partner deadlifts, 160kg (120kg)50

Choose one of the following, “Helen” 3 Rounds for time:Run 400m21 Kettlebell swings, 24kg (16kg)12

A) Every 2mins x 8rds:Front squats10-10-7-7-4-4-1-1 -From the racks. Rest 2mins then, B) In pairs

“Adrian” 7 Rounds for time:3 Forward rolls5 Wall climbs7 Toes to bar9 Box-jumps, 30″ (24″)