CrossFit Augusta

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

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Warm up: 15-10-5
Burpee Pullup Combo
Dumbbell Push Press # 2x 25# dumbbells
Training:
(1) 15 Rounds
[...]

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Run 10 K

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6 Rounds
Run 400m
25x GHD Situps
25x Back Extensions
10x Slasher-to-Halo @ 16kg
or
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute… continuing as long as you are able.

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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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“DT”
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″

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Deadlift 1-1-1-1-1-1-1 reps

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Run 5 K
or
Complete 5 rounds for time:
Squat Max Reps
7 Burpee Box Jumps 20″
*Amateur use body weight.
*Collegiate/Professional, if under a body weight of 225 lbs use 225 lbs. If body weight is over 225 lbs use your body weight.

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30 Muscle-ups for time

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