the Running Crew

4 rounds

25 wallballs
50 double unders
Partner carry

8min AMRAP

10 T2B
10 calorie row

CrossFit Football

21-15-9

Deadlifts
Hang Power cleans
Box jumps

Hump Day Chipper!

20 Shoulder to Overhead

20 Ball Slams (20/14)

20 KB SDHP

20 KB Swings

20 Burpees

2 Monkey bar passes

20 Burpees

20 KB Swings

20 KB SDHP

20 Ball Slams

20 Shoulder to Overhead

6min AMRAP
10 power snatches
10 pull ups
10 wallballs

15-12-9
OVHS
Bar jumping  burpies

Yep its FGB time...

10 SDHP  1 Push Press
9 SDHP      2 Push Press
and continue ... down and up the ladder til
1 SDHP      10 Push Press

5 rounds

5 High Hang Power Cleans
5 Front Squats
10 Box Jumps

Burpees a functional movement?? Oh yeah!! It is the fastest way to get back up when you are down :)

Gym Closed Tomorrow

Never Forget...

Friday Fun Crew

150 Wall balls
150 Box Jumps
150 Pull ups

Laura working out in Ecuador