Workout, Happening, and Updates at Crossfit 4551

“Jack” As many rounds as possible in 20mins:10 Push press, 52.5kg (35kg)10 Kettlebell swings, 24kg

On the 0:00:A) Every 2mins x 4rds: Power clean3-3-2-1 -From the racks. On the 10:00:B)

A REMINDER THAT CFGO 25.1 SUBMISSIONS CAN BE COMPLETED BETWEEN 8AM-8.30AM. WE ASK THAT YOU

PLEASE NOTE: THERE IS NO SCHEDULED 4.30PM FRIDAY NIGHT SESSION DUE TO THE CF GAMES

On the 0:00:A) Every 3mins x 3rds:Alternating barbell front rack lunges12-8-4 *Barbell taken from the

Individually or in pairs complete the following, For time:100 Dumbbell hang power cleans80 Knees to

On the 0:00:A) EMOM x 10 minutes:3 Strict Pull-ups *Goal: Hold your best load or

10-9-8-7-6-5-4-3-2-1 reps for time:Sumo deadlift high pullPush press *Complete 20 Medicine ball russian twists after

“Hoover” Individually or in pairs complete the following, 8 Rounds for time:Run 400m15 Burpee box-jump

On the 0:00:A) Every 2mins x 5rds:2 Turkish get-ups, (1 rep each arm) -Select ONE

10 Rounds for time and reps:2 Power snatches3 Overhead squatsMax reps in 30secs, single unders

Perform one set every 3mins: Bench press5-5-3-3-3-1-1-1-1 Superset with ONE of the following options:1.) 20sec

On a 22 minute clock complete the following:4mins: Max calories, row or ski2mins: Rest4mins: Max

On the 0:00:A) Every 2mins x 5rds:5 Touch and go, power clean & push jerk

“Calorie Countdown Chipper” In pairs complete the following, For time – (25min Cap):100 (80) Echo