Workout, Happening, and Updates at Crossfit 4551

“Two Left Feet” 6 x 3min Amreps:30 Double unders10 Abmat sit-ups5 Dumbbell hang cleans, 22.5kg

“The Runners Sled” In teams of 2-4 complete the following, On a 20min clock –

“The Great Heist” 7 x 3min Rounds for max seconds:Row or Ski, 500m (400m)Max effort,

A) Every 2mins x 6rds:Snatch3-2-2-1-1-1 -Any variation. B) “Ingrid” 10 Rounds for time – (15min

“A Turkish Delight” Ascending ladder in 16mins:1 Dumbbell turkish get-up50m Sandbag run, 25kg (15kg)2 Dumbbell

“The All Rounder Pounder” 5 Rounds for time:10 Bench press, 60kg (42.5kg)12 Toes to bar10

“3 Position Clean” Every 2mins x 10rds:1 High hang power clean 2 Hang power cleans3

“The Blister Exists” Individually or in pairs complete the following, For time:Run 400m10 Back squats,

A) Every 2mins x 6rds:Clean and jerk3-2-2-1-1-1 B) “Grettel” 10 Rounds for time:3 Clean and

“Dirt Cheap” For time:30-20-10 reps:Alternating pistolsCalorie row Rest 2:00 then, 10-20-30 reps:Alternating deadball ground to

A) 15mins to work on one or multiple options of the following:-Handstand or headstand hold