"Dirty Scoundrel"

800 Meter Run

80 Double Unders

8 Deadlifts (275, 185)

600 Meter Run

60 Double Unders

6 Deadlifts

400 Meter Run

40 Double Unders

4 Deadlifts

200 Meter Run

20 Double Unders

2 Deadlifts

SMILE!!!

3 Position Clean

• 3-3-3

Clean Pull

• 3-3-3

Behind the Neck Rack Jerk

• Heavy Single

Good Mornings

• 3-3-3

"Hulkamaniac"

20 Minute AMRAP:

Farmers Carry

Shoulder to Overhead (135/95)

Chest to bar Pull Ups

Rest

Teams of 4.  Farmers carry sets the pace and then rotate thru stations.  Your team is scored on total reps completed between Shoulder to Overhead and Pull ups.

Be on the look out for CrossFit USD's new shirts!!!

"3 Position Snatch"

(high hang, mid-thigh, floor)
3-3-3
Snatch Pull
3-3-3
Snatch Deadlift
3-3-3
GHD Situps (75 Total)

” Manhandler”

4 Rounds of:

AMRAP 3:

3 Thrusters (95, 65)

6 Boxjumps (24, 20)

9 Kettlebell Swings (53, 35)

"Fight Gone Bad"

Three 5 Minute rounds with 1 minute rest of max reps in:

• Wall Ball (20/16)
• Sumo Deadlift High Pull (75/55)
• Box Jump (20/18)
• Push Press (75/55)
• Row for Calories

Convict Progression:

Squats & then Muscle Up Progression

Then:

30 Muscle Ups for time

Post time to comments.

Get your stretching in before and after class.  Don't let your performance suffer from tight muscles.  Tight muscles are like driving with the emergency brake on in your car.

"Snatch and Sniff"

1000m Row

15 Power Snatch (95, 65#)

750m Row

15 Power Snatch

500m Row

15 Power Snatch

250m Row

Convict Progressions

• Push Ups
• Leg Raise

Ten Minute AMRAP of:

• 4 Handstand Push Ups
• 8 Kettlebell Swings (32/24)
• 12 Toes to bar

Post Rounds and Reps completed to comments.