Workout, Happening, and Updates at Crossfit 4551

Complete each of the following sections, Section 1.For time:Row 2km50 Sit-ups25 Burpees Section 2.For time:Row

With a running clock complete the following, A) At the 0:00:10min EMOM:1 Bench press B)

On a running clock in pairs complete the following, At the 0:00 – (YGIG):10 Rounds

DAY 1 OF ROWVEMBER – GET IT!! With a continuous running clock, At the 0:00:A)

In pairs complete the following for reps,From 0-1:30:Ath 1: Run 300mAth 2: Max reps, deadlifts

With a continuous running clock, From 0:00:A) Every 2mins x 5rds:Weighted push-ups10-8-6-4-2 From 12:00:B) As

Every 3mins x 10rds complete the following, 10-9-8-7-6-5-4-3-2-1 reps of the strength ladder:Push jerk -From

“Chad Prep #5” 10min EMOM:Min 1: 20 Alternating box step-ups, 20″Min 2: 7 x 15m

“Crossfit Total” Back squat, 1 repShoulder press, 1 repDeadlift, 1 rep You have a maximum

With a continuous running clock, At the 0:00:A) EMOM for 5mins:5-1 Reps of:Weighted pull-ups B)

“Fight Gone Bad” 3 rounds for max reps of:1 minute of Wallball shots1 minute of Sumo deadlift

For time:1 Round of:30 Push jerks15 Ring dips3 Rope ascents, (15ft) 2 Rounds of:20 Push

“Annie With a Twist” In 20 minutes:For time:50-40-30-20-10Double-unders25-20-15-10-5Toes-to-bars*Complete 3 snatches after each round Then, in

At the 0:00:Every 2mins x 3rds:10 Hang power cleans At the 10:00 complete:For time:25 Hang

“Chad Prep #4” Choose one of the following options, Option 1:30min EMOM:Min 1: 10 Dumbbell