May 11, 2019

30 second max T2b (30 seconds work, rest 2 min, 30 sec work)
Total reps for both sets added together
J.T. (Time)
Handstand Push-ups
Ring Dips
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

Saturday Special 2019 (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 18 mins of:

Run 200m
10 Burpees
10 Med Ball Sit Ups
10 Dumbbell or KB Push Press (choose load)
Teams of 2:

Partner A: Run 200M
Partner B: 10 Burpees, 10 Sit Ups, 10 Push Press
Partner B: Run 200M
Partner A: 10 Burpees, 10 Sit Ups, 10 Push Press
*Partner completing triplet must complete triplet, even if running partner returns before completion. That time is rest for running partner.
*Partners should try to use same weight if at all possible.

Adderall (3 Rounds for reps)
0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time
Metcon (Weight)
Crossfit’s 5/5/19 WOD
400M DB/KB unbroken farmers carry.
*Score is the heaviest set of dumbells or kettlebells you can carry without putting them down or resting them on anything for 400M. Example: two 70lb KBs for 400M unbroken, score is 70 lbs.
Miron (Time)
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”

Łucki is survived by his wife and son.
To learn more about Miron click here
Metcon (Weight)
1 Minute Stones
Load and unload as many stones as possible in 1 minute. Score is total weight of all stones loaded/unloaded.