CrossFit Augusta

“Randy”

75 pound Power snatch, 75 reps for time.

10 rounds for time of:
3 Deadlifts 315 lbs
6 Ring Dips
9 Knees to Elbows

Run 10 K

or
“Diane”
21-15-9 reps for time of:
Deadlift (M=225lb/W=155lb)
Handstand Push-up

Run 10 K

or
“Diane”
21-15-9 reps for time of:
Deadlift (M=225lb/W=155lb)
Handstand Push-up

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

or
7 rounds for time of:
3 Handstand Push Ups
5 Power Cleans 185 lbs
7 Pull Ups (Chest To Bar)

Nicole”

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

5 Rounds AQAP of:
800m Run
30 Push Press (M=75lb/W=55lb)
30 Knees to Elbows

Front squat 3-3-3-3-3 reps

or
One the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.