CrossFit Augusta

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

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“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)

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

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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

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

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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 [...]

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

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Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

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For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

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Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

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