75 Wall ball 20/16
50 K2E
25 Hang power clean 185/135

Skill: Strict Press 5×3

12 min AMRAP
20 Deadlift
20 Snatch

with every round the weight increases 10lb.

Skill: Snatch technique

9 min AMRAP
10 kb snatch 53/35
10 box jump
rest 1 min

Then

tabata
wall ball sit up
double under

Skill: Snatch balance 5×3

2/4/6/8/10/8/6/4/2
                G2O

Then 1 round of cindy
5 pull up
10 push up
15 squat

Skill: 5×5 Overhead squat

Four rounds of: 

• 250 pound Deadlift, 8 reps
• 16 Burpees
• 15 foot Rope climb, 3 ascents (scale 5 to 1 pull ups)
• Run 600 meters
• British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based in Windsor, England, was killed on August 1, 2006, in Helmand province, Afghanistan, when insurgents attacked his vehicle with an improvised explosive device. 

Crossfit is for Lovers

Partner Wod 

3 Rounds
20 box jump
30 thrusters
40 sit up

With each round the weight will incresse on the thrusters. One team member will be working the other will be completing 150m med ball run 

wod can be scaled to an individual

“Gwen“

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Skill: Clean and Jerk Technique 

10 rounds

20m run
5 wall ball
5 pull up
5 t2b

3 cycles/3min on 1 off
12 squat
9 kb swing 53/35
6 front rack lunge 135/95

Skill: 5x5x Jerk

Happy Hour Fridays 

17 min team AMRAP

15 burpee pull ups/partner 150m run
12 155/115 hang cleans/partner holding chin over bar (scale straight arm hang)
9 hand stand push ups/partner holding in front rack 

After party: Ritual brewery field trip