November 3, 2018

CROSSFIT
Skill: Handstand Walk
Conditioning: For Time
Quarter Back
25/18 Assault Bike Calories
— then —
3 rounds of:
Handstand Walk, 25 ft
25 Kettlebell Swings, 53/35 lbs
— then —
25/18 Assault Bike Calories

SWEAT
Vinly (AMRAP – Rounds and Reps)
21:00 AMRAP:
45 Med Ball Tosses
45 Overhead 20″ Step Ups (with med ball)
45 Med Ball Sit Ups (Over box)
45 Calorie Ass Bike!

STRONGMAN
“Bullfrog 811GS (3 Gun)” HERO WOD (AMRAP – Rounds and Reps)
AMRAP in 26 minutes
10 Box Jumps (24/20 in)
5 Deadlifts (225/155 lb)
16 Slam Balls (40/30 lb)

Cash Out:
811 meter Farmer’s Carry (2 x 53/35 kg)

3 Gun CrossFit’s “Bullfrog 811GS” Hero WOD is dedicated to Los Angeles County Sheriff’s Department Sgt. Steve Owen, who was shot during a burglary response on October 5, 2016.

811 represents Steve’s call sign (811GS). The 10, 5 and 16 represent the year of his death.
Metcon (No Measure)
“Muscle Beach”
Complete in any order as straight sets or as rounds:

DB bench 5 X 10 @ AHAP
Strict pull-up 5 X Max Reps
Barbell Curls 5 X 10 @ AHAP
Barbell/DB Skull Crushers 5 X 10 @ AHAP
DB hammer curls 5 X 10 per hand @ AHAP
Strict Dips 5 X Max Reps
DB Rows 5X10 AHAP

*Be Strong, Look Strong”
Metcon (AMRAP – Reps)
“The Break-Up”
(partners break up work)
12 min AMRAP
20 Deadlifts 225/155
*partner must hold plank
30 Pull-ups
*partner must hang from bar
40 cal. Row
*Partner must hold deadlift bar

-6 min Rest-

“The Make-Up”
(partners work together)
12 min AMRAP
20 Syncro Burpees
30 Syncro DB Snatches 50/35
40 Syncro Sit-Ups
*score is total reps of both AMRAPs

BARBELL BASICS