CrossFit Augusta

Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
10 Overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

21-15-9 reps of:
225 pound Deadlift
135 pound Overhead squat

Shoulder Press 3-3-3-3-3-3-3

8 rounds of:
Run 400 meters
Rest 90 seconds

“War Frank”

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

“Garrett”

Three rounds for time of:
75 Squats
25 Ring handstand push-ups
25 L-pull-ups