November 11, 2017

CROSSFIT
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
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Rest 2 minutes, and then…
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“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
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Rest 2 minutes, and then…
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“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

SWEAT
Conditioning: AMRAP x 20:00
10 KB or DB Thrusters (Choose Load)
15 Burpees
200m Run

STRONGMAN
Metcon (No Measure)
“Yard Work ”
*Complete in any order:
DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Barbell Curls 5 X 10 @ AHAP
Dumbbell pull over 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
GHD sit ups 5×10 w/wall ball
Conditioning: For Time
Hang Power Clean “Kalsu”
100 x Hang Power Cleans
Rx BW
EMOM – 3 x Burpees
Conditioning: For Time
Strong Push/Pull mile
*Push an empty big sled and/or
*Pull small sled approx. 1/2 BW
*You choose order.
Conditioning: For Time
“Gregg Atlas”
10,000 lb Cumulative Back Squats
20 Burpees each time you rack the bar
*Choose any weight to squat. Figure out how many reps it takes to reach 10,000 lbs and that’s your target. Re-rack the weight to rest or to change the weight. But for every re-rack, you owe a 20-burpee penalty.
*This Firefighter Hero WOD is dedicated to Gregg Atlas, FDNY (New York, NY), Engine 10, who was killed on September 11, 2001. Lt. Gregg Atlas, 44, had three brothers who were firefighters. He had joined the FDNY 20 years earlier and was assigned to Engine Co. 10 after making Lieutenant in 1994. He wasn’t ready to retire because “he’d miss all the guys.”