July 2012

400m Run 30 Box Jump Burpees 30 Knees to Elbows 30 Hang Cleans 65/45 30 Inverted Wall Burpees 30 Jumping…

3-3-3-3-3 OHS 4 Rds. 10 OHS 40% 3rm 20 Sit Ups

Skill: Dead Lift “Polar Snack” AMRAP in 20: 400m Run 21 Dead Lifts 155/105# “Courtesy of CrossFit New England”

“Murph” Run 1 mile 100 Pull Ups 200 Push Ups 300 Squats Run 1 mile Wear a 20lb weight vest,…

“Will’s Choice” 2 HEAVY Cleans Driveway Sprint

Skill: Ring Rows 4 Rds 12 Push Press 12 Box Jumps 30/24 8 Ring Rows

Every minute on the minute for 20 min. 2 HSPU 5 Toes to Bar 8 KBSDHP 53/44#

5-5-5-3-3-3 Back Squat AMRAP in 12: 10 Back Squats 50% 3rm 20 Double Unders

5 Rds 10 DB Clean Thrusters 30/20# 10 Plank Ups 200m Sprint

Open Gym!