Crossfit SkidRow

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

We will meet at the pull up bars by the snap in field at 1100.  If you prefer to start a little earlier,  gear will be set up by 1030.

400m Run
20 Wall Balls 20 lbs
200m Row
20 Kettlebell Swings 1.5 poods  (females 1 pood)

Post total rounds.

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps  (65 pounds for females)

Post total time.

tailor weight as necessary.

We will meet at the pullup bars at 1100.

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.
You must complete the total number of reps before moving on to the next exercise.   If you can’t do pullups, you can substitute ammo can press (30 lbs) for 200 reps.

We will meet at the pull-up bars at 1100.

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

We will meet at the pullup bars at 1100.

Post results at www.beyondthewhiteboard.com

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

We will meet inside the CNATT MARUNIT MCMAP room building 2368 at 1100.