Workout, Happening, and Updates at Crossfit 4551

Complete each of the following sections for max calories, A) Amrap in 1:30 x 5rds:15

On the 0:00:A) Every 2mins x 6rds:Left arm seated dumbbell/ kettlebell press6-5-4-3-2-1 *Superset reps with

On the 0:00:A) Every minute on the minute for 6mins:1 Deadlift On the 10:00:B) Every

HAPPY AUSTRALIA DAY FOR YESTERDAY!! A REMINDER THAT WE WILL BE HOLDING ONE SESSION MONDAY

A REMINDER THAT WE WILL BE HOLDING ONE SESSION MONDAY @ 6.15AM FOR THE AUSTRALIA

Every 2:30 x 10rds – for load: Front squats10-10-8-8-6-6-4-4-2-2 -From the racks. *Superset with one

Complete 3rds of each of the following:From 0-4mins: Run 400mFrom 4-6mins: 30 Box-jumps, 24″ (20″)From

“Lynne” 5 Rounds each for max reps:Bench press, Bodyweight (3/4 Bodyweight)Pull-ups *Start a new round

10 Rounds each for time:5 x Sled track shuttle runs, (3pts)100m Kettlebell farmers carry, 2x24kg

4 x 4min Rounds for reps:30 (22) Echo bike caloriesMax reps, movement Round 1: Bent

A) On the 0:00: 7 x 2min rounds for load of the sequence:1 Power snatch1

4 x 4min EMOMS of the following:Min 1: 1 x Round of “Cindy” Min 2:

In teams of 2-3 complete the following, Complete each section in any order – each

“Quarter Time” 25 Rounds for time:20 Double unders2 Thrusters5 Toes to bar Men: 52.5kgWomen: 35kg

A) At the 0:00 complete: Every 2mins x 6rds:Clean and jerk3-2-2-1-1-1 B) At the 15:00