Workout, Happening, and Updates at Crossfit 4551

At the 0:00 complete: A) Every 2mins x 5rds:Deadlift3-2-1-1-1 At the 15:00: B) 5 x

With a 32min running clock work your way through the following:From 0:00-10:00 EMOM of:200m (175m)

Only weeks out until we complete the annual memorial WOD for “Chad”. If you are

4 Rounds for time:25ft Handstand walk or bear crawl25 Pull-ups25ft Handstand walk or bear crawl25

A) Every 2mins x 5rds:10 Bench press Rest 5mins then, B) For time:100 Shoulder to

E4MOM x 8rds for time:Min 0-8-16-24:Run 200m25 Wallball shots, 9kg to 10ft (6kg to 9ft)

“Tuesday Chipper” Individually or in pairs complete the following, For time:Row 1km100 Double unders10 Deadball

A) Every 2mins x 5rds:3 Front squats -From the racks. B) 2-4-6-8-10 reps for time

“Lazar Dukic” Individually or in pairs complete the following, For time: 3 rounds: 28 DB Alternating Snatches,

Peform one set every 2mins:Split jerk7-7-5-5-5-3-3-3-3-1-1-1-1-1 -From the racks. Post loads for working sets to

“Evil Knievel” 5 x 3min Amraps:3 Barbell evil wheels, (knees)6 Sumo deadlift high pulls, 52.5kg

A) At the 0:00:Every minute on the minute for 18mins:Min 1: 15 (12) Calorie rowMin

A) Every 2mins x 5rds:Thrusters 3-2-1-1-1 -From the racks. B) In pairs complete the following,

4 Rounds for time:15 Deadlift Run 300m10 Hang Power Cleans Run 200m5 Shoulder to Overhead

“Jerry Swinger” Individually or in pairs complete the following For time:75 Wallball shots, 9kg to