Workout, Happening, and Updates at Crossfit 4551

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

“20 Minute Cleanse” Every minute on the minute for 20mins:Min 1: 6 Clean and jerks,

Every 3mins x 10 sets complete: Bench press1-5-1-10-1-15-1-10-1-5 Perform a max effort of the following

“Texas Hold’em” In pairs complete the following, 6 x 3min Rounds for reps – (18min

A) Every 2mins x 10rds:10-8-6-4-2Barbell front rack lunges -From the racks. B) Weighted pull-ups5-4-3-2-1 -Strict

In 2:30 minutes: 10 (7) Calorie echo bike10 Burpees over the barIn remaining time, max

As many rounds as possible in 15mins:5 Power snatches, 52.5kg (35kg)10 Box-jumps, 24″ (20″)200m Run

A) Every 3mins x 3rds:10 Seated dumbbell press Rest precisely 3mins then, B) 8-1 Reps

“Division 1” 20-18-16-14-12-10-8-6-4-2 Reps for time:Sumo deadlift high pull, 42.5kg (30kg)Toes to barCalories on any

“Wheel-barrow Of Fortune” In teams of 2-3 complete the following, 40-30-20-10-20-30-40 reps for time:Medicine ball

“Bike-Rack” Complete 5 x 4min rounds – reps:Echo bike, 800m (500m)20 Dumbbell bench presses, 22.5kg

“Nutts“ For time:10 Handstand push-ups15 Deadlift, 113kg (93kg)25 Box jumps, 30″ (24″)50 Pull-ups100 Wallball shots,

“The Big Bender” EMOM for 5mins:5 Touch and go, Clean and jerks Rest 1min EMOM

“Triple Extension” Perform each section for rounds/reps: Amrap in 9mins:3 Ring muscle-ups6 x Sled track

“Calamari” 10 Rounds for time:10 (7) Calorie row or Ski7 Ball slams, 35kg (25kg)1 Rope