Sunday Massacre:

Warm up:

Barbell Turkish Getups

10 each arm

First five are warm up sets, last three are max efforts, do not move up in weight unless you hit it on both arms

Max Effort:

Thruster X 3


Not for time

5 rounds
– thrusters at 90% your 3rm X 2
-15 unbroken butterfly pullups
-5 rowing sprint starts


10,000lbs (6000lbs women) ground to overhead anyway
5 pullups on the minute every minute untill finished

Cool Down:

Lsit holds: 8 sets of 30sec,…. rest as needed

CrossFit Mean Streets
Downtown LA,…. Where rats go tanning to a crisp on the streets

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