This week at 911 CrossFit 10/17-10/21

Monday

For time:

20 calorie Row

30 Wallball Shots, 20 pound ball

20 Toes to bar

30 Box jumps, 24" box

20 Sumo-deadlit high-pull with KB/ 53 men/35 women

30 Burpees

20 Shoulder to overhead, 135 men/ 95 women pounds

Sled push 135/45

Tuesday

S.W.O.D

5-5-5-3-3-3

Bench Press

C.W.O.D.

3 Rounds for time

400 m weighted farmers walk 53/35

21 reps 53/35 KBS

Wednesday

Skill Work:
Power Snatch 


WOD

21-15-9

reps of:

Squat Cleans
Ring Dips
HSPU

Thursday

Skill Work:
Kipping pull up and double unders


CWOD:
10 100 meter sprints with 30 seconds rest

Friday

“SMURF” – modified MURPH

Run 800 m

50 pull-ups

100 pushups

150 Squats

Run 800 m