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CrossFit:

A)

Work up to heaviest weight:

3 Deadlifts, 1 hang Power Clean, 1 Split Jerk

B)

3 burpee pullups
20 KB Swings 70/53
20 Box Jumps 30/24
3 burpee pullups
15 KB Swings 70/53
20 Box Jumps
3 burpee pullups
10 KB Swings 70/53
20 Box Jumps
3 burpee pullups
5 KB Swings 70/53
20 Box Jumps

WhipCON:

A)

3 rounds

Run 200m
10 back squat
10 Stationary lunge each leg 45/35
50ft bear crawl
50ft crab walk

B)

3 round not for time:

10x Overhead weighted lunges forward
10x overhead weighted lunges backwards (45#/25#)
10x KB RDL (70#/53#)
25 Robots. (plank on elbows then go to hands, and repeat)

CrossFit Mean Streets
Downtown Los Angeles

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