CrossFit Augusta

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

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Nichole tearing it up on the shoulder press. You should see her pull ups. To bad she is just passing through. Shout out to Rainier Crossfit!

“Fran”

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Shoulder Press 1-1-1-1-1-1-1 reps

“Mr. Joshua”

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

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Compare to 081010.

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

at least his socks match his shorts!

Clean and Jerk 1-1-1-1-1-1-1 reps

Push jerk 1-1-1-1-1-1-1 reps

“Helen”

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