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

run 400m
20 front squat
20 push press
run 800m
20 front squat
20 push press
run 400m
20 front squat
20 push press

20 burpees
15 power cleans
20 kb swing
15 t2b
30 wall ball

Then Reverse

Skill: Back squat 2/2/2/2/2

3 rounds
20 box jump 24/20
30 deadlift 135/95
30 double unders

Skill: strict pres 3/3/3/3

Angie
100 pullups
100 push ups
100 sit ups
100 squats