Workout, Happening, and Updates at Crossfit 4551

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

“Basket Case” In teams of 2-3 complete the following,For time:Partner 1:50m Dumbbell farmers carry5 Handstand

A) Every 2mins x 6rds:Thrusters6-5-4-3-2-1 -From the racks. B) 12min EMOM:Min 1: 5 Front squatsMin

A) Bent over barbell row10-8-6-4-2 -From the top of the knee. B) Max height x

“Rene” 7 Rounds for time:Run 400m21 Walking lunge steps15 Pull-ups9 Burpees If you have a

“Power Tower” Every 3mins x 6rds complete each for time/reps:25 Double unders8 Deadlifts6 Hang power

Every 2mins x 12rds – for load: A) Muscle snatch5-5-5-5 B) Power snatch3-3-3-3 C) Overhead

“Mikko’s Triangle” Individually or in pairs complete the following, Every minute on the minute for

“Ignite” On an 18min clock perform, 21-15-9 Reps for time:Thrusters, 42.5kg (30kg)Lateral burpees over the

“Euro Step” 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for time:Bench press, 60kg (42.5kg)Alternating box step-ups, 24″ (20″) Rx’d+ =

Every 4mins x 8rds for load and reps:2 Deadlifts -Reps must be touch and go.

A) Every 2mins x 6rds:Weighted pull-ups – pronated grip:5-3-1 Weighted pull-ups – supinated grip:5-3-1 -Strict

“Double Snatcher” As many rounds as possible in 20mins:2 Calorie row or Ski2 Dumbbell snatches,

Start a new round every 3mins x 9rds:Back squats10-5-3-1-1-1-3-5-10 *Perform a max rep effort of

“Gizzy” For time:13-11-9-7-5 reps:Deadlift 125kg (85kg)Knees to elbows Rest 1:1 13-11-9-7-5 reps:Split jerk, 84kg (55kg)Burpee