CrossFit Augusta

Kelly”
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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Run 5 K
Post time to comments.
Compare to 090408.

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“Twins”
Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster, 20 reps
20 L-Pull-ups

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Four rounds for time of:
Run 400 meters
50 Squats
or
Box Jumps - 30 Reps
Wall Ball - 20 Reps
1/4 mile run - 1 rep
repeat 4 rounds

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7 rounds for time of:
7 Overhead Squats 135 lbs
7 Box Jumps 24″ box
7 Clapping Push Ups

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For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
or
Thrusters at 135 lbs for 1 minute
Rest 1 minute
Pull Ups for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute

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“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

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Rest Day
or
WOD 15 minutes AMRAP
5 Deadlift 225lb (Scaled as nec.)
15 Pushups

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“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

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Power clean 1-1-1-1-1-1-1 reps
or
For time:
20 Thrusters 135 lbs
Sprint 20 yards
15 Thrusters 135 lbs
Sprint 40 yards
10 Thrusters 135 lbs
Sprint 80 yards
5 Thrusters 135 lbs
Sprint 100 yards

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