CrossFitEssex

“Desforges”

Five rounds for time of:
100kg Deadlift, 12 reps
20 Pull-ups
60kg Clean and jerk, 12 reps
20 Knees to elbows

Post time in comments.

For time:
35kg Back squat, 50 reps
15 foot Rope climb, 5 ascents
35kg Back squat, 40 reps
15 foot Rope climb, 4 ascents
35kg Back squat, 30 reps
15 foot Rope climb, 3 ascents
35kg Back squat, 20 reps
15 foot Rope climb, 2 ascents
35kg Back squat, 10 reps
15 foot Rope climb, 1 ascents

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8 rounds of:
Run 400 meters
Rest 90 seconds

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Rest, weakness or catch up day.

Seven rounds for time of:
74kg Front squat, 7 reps
7 Chest-to-bar pull-ups

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Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

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Seven rounds for time of:
100kg Deadlift, 7 reps
7 L-pull-ups

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Rest, weakness or catch up day.

Three rounds for time of:
Row 1000 meters
20kg Thruster, 50 reps
30 Pull-ups

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“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

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