January 20, 2017

CROSSFIT
Conditioning: 5 Rounds for Time
Mainsite 120517
10 Power Cleans 135/95
15 Wall Balls 20/14

SWEAT
Conditioning: AMRAP x 20:00
Saturday Funday
Partner 1: Run 200m
Partner 2: Kettlebell Swings
Partner 3: Burpee Box Jump Overs
Partner 4: Rest

STRONGMAN
TOP GUN (Time)
“Top Gun”
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
RX 135/95
* EMOM 4 Burpees
Metcon (Time)
300 Russian KB Swings
RX 70/53
* EMOM 5 Burpees
“Slob” (Time)
“Slob”
For Time
2000 meter Run
50 Pull-Ups
50 Thrusters (40/30 kg)
2000 meter Row

This British Hero WOD wedicated to Cpl Ritchie Jones, Royal Military Police, who died in a road traffic accident in Costa Rica in on October 27, 2013.

BARBELL