|Alex, F squat at about 90kg, make or miss?|
|Carolyn, OHS at 25kg for reps, make or miss?|
|Mike, back squat at 115kg, make or miss?|
5-5-5 Weighted pull ups (start 5 rep sets after 3-4 sets working up to heavy)
For 6 rounds, 2 minutes to complete;
10-15 Unbroken** Wall Ball Shots, 20/14lbs
10-15 Supine Ring rows
Rounds 1-3=Max rep power push ups to a 25/10kg plate in remaining seconds/minute
Rounds 4-6=Max rep double unders in remaining seconds/minute
30 seconds rest
Second round begins at 2:30, third round at 5:00, etc
**2 burpee buy-in upon each broken wall ball shot.
Number of reps (10-15) depends on CrossFit experience/ability.
Post total number of power pushups, double unders AND burpees to chalkboard/journals.