May 19, 2018

CROSSFIT
Harper (AMRAP – Rounds)
23-Minute AMRAP of:
9 Chest-To-Bar Pull-Ups
15 Power Cleans, 135#
21 Air Squats
400m Run with 45# plate
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona

SWEAT
8 Minute AMRAP:
Row 812 Meters
8 Burpees
8 Sit Ups
9 Push Ups
9 Box Jumps
*Rest 5 minutes and repeat
*8 Minute AMRAP, Teams of 2:
Partner 1: Rows 812 meters
Partner 2: AMRAP of
8 Burpees
8 Sit Ups
9 Push Ups
9 Box Jumps
After partner 1 finishes 812 meters replace partner and pick up where they left off.
Rest 5 minutes and repeat entire 8 minute AMRAP again.
Score is total rounds of Burpees/sit ups/push ups/box jumps completed in each 8:00 AMRAP

STRONGMAN
Linda (Time)
10-9-8-7-6-5-4-3-2-1:
Deadlift ,1.5 Body Weight
Bench Press, Body Weight
Clean, 3/4 Body Weight
Murph Prep, Partner Option, Strongman Version (Time)
1 mile med ball run (20/14)
100 pull-ups
200 push-ups
300 squats
1 mile med ball run (20/14)
*can sub 400M Sled Push 90/45 and/or Sled Pull 135/90 for the run.
Rx, Teams of 2 athletes
Rx+ No partner
Scale, more than 2 partners
*In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
“The Batman” HERO WOD (Time)
Buy-In:
100 Air Squats

50-40-30-20-10 Reps
Box Jumps (30/24 in)
Wall Ball Shots (20/14 lb)
Kettlebell Swings (24/16 kg)
200 meter Run

All of the above with a weight vest (20/14 lb)

Cash-Out:
4 Rounds of 5 Deadlifts (80% max)

The “Batman” Hero WOD is dedicated to Sergeant Andrew Joseph Doiron, who, on Friday, March 6, 2015, was killed in action while serving on Operation Impact in Iraq at the age of 31 (born May 3, 1983).

BARBELL BASICS