Workout, Happening, and Updates at Crossfit 4551

“Pace And Brace” For time:100-80-60-40-20 Reps:Double unders 2:30-2:00-1:30-1:00-0:30 Mins/secs:Plank hold 10-8-6-4-2 Reps:Overhead squats, 60kg (42.5kg)

A) EMOM x 7rds for ONE total load (kg):1 Power clean Rest 3mins then, B)

A) Every 2mins x 5rds:10-8-6-4-2 reps,Barbell back rack lunges -From the racks. B) In pairs

As many rounds as possible in 20mins:5 L-pull-ups10 Dumbbell bench press, 22.5kg (15kg)Run 150m Rx’d+

With a 30min clock work through the following, A) At the 0:00:“Randy”For time:75 Power snatches,

Individually or in pairs complete the following, Each section for reps:From 0-3mins:Max calories, (your choice)

A) Every 2mins x 5rds of the sequence for load:2 Deadlifts2 Hang cleans2 Push press

As many rounds as possible in 7mins:3-6-9-12-15…. reps of:Calorie Echo bike15 Box-jumps, 24″ (20″) Rest

Every minute on the minute for 30mins: For max reps:Min 1: 10m Sled push shuttlesMin

“Carried Away” 4 Rounds for time:50m Farmers carry, 2 x 24kg (2 x 16kg) kettlebellsRun

Every 3mins x 10rds:1-5-10-1-15-1-10-1-5Back squats -From the racks. Superset with an all out effort with

“Operation Red Wings” Individually or in pairs complete the following, For time:Run 1200m Then 16rds

A) Every 2mins x 5rds:Sumo deadlift10-8-6-4-2 -Touch and go reps. B) Amrap in 10mins:7sec L-sit

5 Rounds each for distance of: In 2:30mins:12 Unbroken alternating dumbbell lunges16 Unbroken alternating dumbbell

A) Every 2min x 4rds:Split jerk10-7-4-1 -From the racks. B) 4 Rounds for time:Row 400m20-15-10-5