Wednesday 070704

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Annie

"Annie"

50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Sunday 070701

30 Muscle-ups for time

Saturday 070630

Hang power clean 1-1-1-1-1-1-1 reps

Murph

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Tuesday 070626

Run 5 K

Wednesday 070627

Three rounds for time of:

45 pound Thruster, 50 reps

35 Pull-ups

Monday 070625

Front Squat 1-1-1-1-1-1-1 reps

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Friday 070622

Complete as many rounds as you can in twenty minutes of:

5 Box Jumps

10 L-Pullups

15 Knees-to-Elbows