CrossFitEssex

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

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Five rounds for time of:
60kg Power clean, 10 reps
15 Wall ball shots, 20 pound ball

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Rest, weakness or catch up day.

Brian”

Three rounds for time of:
15 foot Rope climb, 5 ascents
85kg Back squat, 25 reps

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Overhead Squat 1-1-1-1-1-1-1 reps

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“Jag 28″

For time:
Run 800 meters
28 Kettlebell swings, 32kg
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 x 32kg
28 Strict Pull-ups
Run 800 meters

Rest, weakness or catch up day.

For time:
Three rounds of:
155kg Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 45kg dumbbells
28 Burpee box jumps, 24″ box
100 foot Farmer carry, 45kg dumbbells
3 Muscle-ups

Dont worry guys we wont be doing this in tonights class.

21-15-9 reps for time of:
L-pull-up
10kg Weighted back extension

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Three rounds for time of:
Run 800 meters
Rest 2 minutes

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