Fran (Retest)

21 – 15 – 9

Thrusters (95/65)

Pull-ups

Time Cap: 8:00

 

Hang Power Snatch

3 – 3 – 3 - 3

 

For Time:

Ganbatte Mile Run (Retest)

 

5 Rounds for Time:

10 Box Jump (24/20)

10 Power Clean (50%)

10 Bar Hopping Burpees

Time Cap: 17:00

 

CrossFit Total - RETEST

 

Squat

 

Press

 

Deadlift

 

 

**Deload

Good Mornings

4 x 5

 

 

Regionals Event 5

21 – 15 – 9

Muscle-ups

Single-arm DB OH Squat

 

Row 2k For Time

 

Thrusters

3 – 3 – 3

 

4 Rounds

1:00 Stations for Reps:

Slam Balls

Box Jumps

American KB Swings

DB Thrusters

Rest

Strict Press

**Deload

**Calculate off of 90% of 1RM + 10#’s

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

6 Rounds for Time:

3 Power Snatches (135/95)

6 Wall Walks

50 Double Unders

Time Cap: 23:00