CrossFit Augusta

Work Out
40, 30, 20, 10
KB Swings (24 kg, variation of choice)
Ring Push Ups
Sit Ups

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Overhead Squat 3-3-3-3-3 reps

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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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“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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Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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“Karen”
For time:
150 Wallball shots, 20 pound ball
or
KB Grace 30 reps for time: Clean and Jerk 2 - 32 kg (i.e. 70 #) KBs

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KB Fran 21-15-9 Thrusters (2 - 24 kg KBs) Pull-ups

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Push Press 1-1-1-1-1-1-1 reps.
or
Kettlebell Fran
KB Fran 21-15-9 Thrusters (2 - 24 kg KBs) Pull-ups

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Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

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