September 22, 2018

5 rounds of:
Minute 1: 10 sumo deadlift high pulls
Minute 2: 15 GHD sit-ups
Minute 3: 15 push presses
Minute 4: 10 Pull Ups
*Men: 95 lb.
*Women: 65 lb.
*Log rounds completed as RX.
*Scale GHDs to 20 sit ups.

Conditioning: AMRAP x 15:00
Saturday Special
Run 200m
10 Burpees
10 Med Ball Sit Ups
10 Dumbbell or KB Push Press
Teams of 2:
Partner A: Run 200m
Partner B: 10 Burpees, 10 Sit Ups, 10 Push Press
— then —
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 use same weight if at all possible.

Metcon (Time)
“Strong Buffet”
3 Rounds
5 ground to overhead 135/95
100M odd object carry AHAP
100M farmers carry AHAP
100M sled push 90/45
5 tire flips, any tire

*odd object carry can be front, on shoulder or overhead. Partner or solo tire flips. Post loads in comments
Metcon (Time)
“Filly’s Fun House”
5 rounds
21/15 calorie row
15 KB swings 53/35
9 burpees
15 goblet squats 53/35
21/15 assault bike calories
*Must increase pace each round, yes, you must!
RX+ 70/53
RX++ HAM 106 or 88/70 KB, add to comments this choice.
Crain (Time)
2 Rounds for time of:
34 Push-ups
50-Yard Sprint
34 Deadlifts, 135#
50-Yard Sprint
34 Box Jumps, 24″
50-Yard Sprint
34 Clean and Jerks, 95#
50-Yard Sprint
34 Burpees
50-Yard Sprint
34 Wall-Ball Shots, 20#
50-Yard Sprint
34 Pull-ups
50-Yard Sprint
In honor of, Officer Michael “Freight” Crain, of Beaumont, California, who died Feb. 7, 2013
To learn more about Crain click here
If you have a 20# vest or body armor, wear it.