3×1 @ Back Squat. Then, 3 rounds for time of 5 Wall walks, 10 GHD situps, and 15 Push Press (45/70).

Beginners: HSPU Progressions. Then, 3 rounds for time of 5 Wall walks, 10 Butterfly situps, and 15 Push Press (20).

3×1 @ Deadlift. Then, “Filthy 50″ for time: 50 box jumps (24″), 50 jumping pull ups, 50 kettlebell swings (55/35#), 50 walking lunge steps, 50 knees to elbows, 50 push press (20k), 50 back extensions, 50 wall balls (20# to 10ft/8ft), 50 burpees, 50 double unders.  Must complete 1 exercise before moving on

Beginners: “Filthy 50″ for time: 30 box jumps (20″), 30 jumping pull ups, 30 kettlebell swings (25#), 30 walking lunge steps, 30 knees to elbows, 30 push press (20k), 30 back extensions, 30 wall balls (14# to 10ft/8ft), 30 burpees, 30 Single unders.  Must complete 1 exercise before moving on.

3×1 @ 100% C&J. Then, 21 Thrusters (30/42), 50 Pull Ups, 400 M Run, 21 Thrusters, 50 Pull ups, and 800m run.

Beginners: Clean Progressions. Then, 21 Thrusters (15/20), 15 Pull Ups, 400 M Run, 21 Thrusters, 15 Pull ups, and 400m run.

PROGENEX IS IN !!!

Rest

Another great week of improvements by everyone..continue with the great efforts.

10 rounds for time of 2 L climbs, 4 Turkish Get Ups (35/55), 6 weighted Dips (35/55).

** We have reached 25 members, but we are going to extend our offer of one month half off  with the purchase of the first month only until next Friday, so if you know of anyone that might be interested in CrossFit please tell them to hurry and take advantage of this offer before it expires. Limit to new customers and one special per customer.

3×3 Snatch. Then, AMRAP 15 min. of 7 Push press (40/60), 10 OHS (40/60), and
15 GHD Sit-ups

Beginners: 3×5 Snatch. Then, AMRAP 15 min. of 7 Push press (20/30), 10 OHS (20/30), and15 Anchored Sit-ups.

** We have reached 25 members, but we are going to extend our offer of one month half off  with the purchase of the first month only until next Friday, so if you know of anyone that might be interested in CrossFit please tell them to hurry and take advantage of this offer before it expires. Limit to new customers and one special per customer.

REST

Jerk and Deadlift 3 x 3 @ 85%. Then, 6 Rounds of 500 m partner row. Alternat between partners, while one is rowing the other will be doing max TTB. Score is total ttb as well as row itme.

Beginners: Jerk and Deadlift 3×5. Then, 6 Rounds of 500 m partner row. Alternat between partners, while one is rowing the other will be doing max KTE. Score is total ttb as well as row itme.

Clean and Overhead press 3×3 @ 85%. Then, 15-12-9 Snatch (45/70) and strict pull ups.

Beginners:Clean and Overhead press 3×5. Then, 15-12-9 Snatch (15/20) and Kipping pull ups.

Back Squats 3 x 3 @ 85%. Then, 3 rounds of 400m run, 15 KB Swings (55/70), and 10 HSPU.

Beginners: Back Squats 3 x 5. Then, 3 rounds of 400m run, 15 KB Swings (25/35), and 10 Push Ups.