11/11/2013

“Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 One legged squats, alternating 15...

8/11/2013

team of 2 amrap 20′ 9 deadlifts 100/70 kg 8 hand stand push ups 7 db hang squat cleans 20/15 kg

7/11/2013

weighted pull ups 2-2-2-2-2-2-2 max strict pull ups x 3         1 k row 30 push jerks 60/40 10 muscle ups

6/11/13

3 rounds for time of: 30 Wallball (20lbs/14lbs) 30 Hang squat snatches (75lbs/45lbs)   CrossFit Games 2009 ”The Couplet” page

5/11/2013

emom 10 5 power clean   ”Power Elizabeth” 21/15/9 Power clean 60/40kg ring dips