This week at 911 CrossFit 12/12-12/16

Monday

"Wood"
5 rounds for time of:
Run 400m
10 Burpee Box Jumps
10 Reps SDHP 95/65
10 Reps Thruster 95/65
Rest 1 minute

FWOD
Tabata Planks/Superman


Tuesday

Run 800m

then...
5 Rounds of:
1 Rope Climb (15ft)
10 Chest to Bar pull-ups
20 Toes-to-bar
30 Butterfly sit ups

then...
Run 800m


Wednesday

SWOD

Front Squat 5-5-5-3-3-3

CWOD

21 Reps Deadlift 225/185
200m Farmer's Walk (53/35 in each hand)
15 Reps Deadlift 225/185
200m Farmer's Walk (53/35 in each hand)
9 Reps Deadlift 225/185
200m Farmer's Walk (53/35 in each hand)


Thursday

"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Friday

SWOD

Bench Press 5-5-5-3-3-3

CWOD

50 Walking Lunges
40 Box Jumps
30 Wall Balls
20 Push Press 95/65
10 HSPU
20 Squat Cleans 95/65
30 KBS 53/35
40 SDHP 53/35
50 Walking Lunges