Back Squat
30-1-20-1-10-1
then
3 Sets not for time
10 SIngle leg Romanian Deadlift (each leg) AHAP
20 Hollow Rocks
We have fans!
Front Squat
5-5-3-3-1-1
then
3 Rounds
AMRAP 3 mins:
Row 500m
In the remaining time max reps Dumbell thrusters 45/25#
rest 2 minutes
Score is total number of thrusters
Finding time to get in a quick set on the new Reverse hyper while unpacking the Rogue order
EMOM for 7 minutes
2 Squat Snatch, ascending weight
4 rounds for time:
3 rope climbs
5 Power snatch 115/75# Rx+ 135/95#
75 double unders
Back Squat 5-5-5 across
3 rounds for time:
20 wallball 20/14 Rx+ 30/20#
10 Toes-to-bar
5 Power Cleans 155/105 Rx+ 185/135#
We got some great coverage in the LIC Post over the weekend.
How many CrossFitters does it take to hang a speaker?
Santora
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
US Army Sergeant Jason A. Santora, of Farmingville, NY, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, GA died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents.
He is survived by his parents Gary and Theresa, and sister Gina.