CrossFit Augusta

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

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Run or Row 5K

Brian at the Garage Game. He did a great job representing CF Augusta recently and is training for another competition later this month.