Workout, Happening, and Updates at Crossfit 4551

On the 0:00:A) Every 2:30mins x 3rds:10 Front squats On the 10:00:B) For time:30-20-10 reps/metres

As many rounds as possible in 20mins:Run 200m20 Russian twists, 9kg (6kg)10 Hollow rocksRun 200m20

“Get it off your chest” Every 3mins x 8rds – for max load:Bench press20-15-10-5-4-3-2-1 Post

With a continuous running clock complete the following, On the 0:00: – (Choose one):“Isabel”For time:

U.S. Army Sgt. Maj. Jerry Dwayne Patton, 40, died on Oct. 15, 2008, during High

Every minute on the minute for 20mins:Min 1: 20 Alternating dumbbell hang power snatchesMin 2:

On the 0:00:A) Every 2mins x 7rds:3 Touch and go power cleans At the 15:00:B)

7 Rounds each for time:1 Sled push5 Push press1 Sled push10 Box-jump overs1 Sled push15

Choose one of the following Benchmarks, Option 1: “Cindy” As many rounds as possible in

At the 0:00:A) Every 2:30 complete x 5rds:5 Box back squats At the 15:00:B) Amrap

In pairs complete the following, For time:Row or ski 250 calories Ath 1 : Row

On the 0:00:Every 2mins x 6rds:1 Squat snatch On the 15:00:Every 2mins complete the following,From

At the 0:00:A) 15mins to work on 1-2 skills or weaknesses:-Handstands-Pull-ups-Toes to bars-Pistols-Skipping-Oly lifts On

“Hump Day Chipper” As many rounds as possible in 20mins:10 Power cleans, 52.5kg (35kg)20 Box-jumps,

At the 0:00:A) Every 2mins x 5rds:5-4-3-2-1 reps – (each leg),Weighted barbell front rack lunges