December 16, 2017

CROSSFIT
Conditioning: For Time
12-9-6-3
Push Press 115/85
Front Squats 115/85
Chest to Bar Pull Ups
RX+ 135/125 + Bar Muscle Ups

SWEAT
Conditioning: AMRAP x 20:00
Min 1 – Wall Balls
Min 2 – Box Jumps
Min 3 – Cals on Rower
Min 4 – Rest

STRONGMAN
Conditioning: For Time
Slammin 15.5
27-21-15-9
Row for calories
Slam Balls 40/25
Thrusters 95/65, Rx+ 135/95
Conditioning: For Time
Team Slammin 15.5
27-21-15-9
Row for calories
Slam Balls 40/25
Thrusters 95/65, RX+135/95
*Complete in three or two person teams. Each team member does all reps and cannot proceed until each member completes all reps of each exercise.
Conditioning: AMRAP x 20:00
Dirty Work
*Rotate between Tire Flips, Stone/Bag to shoulder and 50′ Sled pushes 180/90. You choose work and loads. Complete as a single or teams of 2 or 3. Post loads and style in comments. Score is total reps. Each 50′ sled push counts as 1 rep.
Conditioning: For Time
Maupin
4 Rounds for time of:
800m Run
49 push-ups
49 sit-ups
49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004