September 23, 2017

Saturday 170923

Lift Up Autism
“LUKE”
5min AMRAP:
-4 Power Cleans 155/105lbs MRX 115/75
-24 Double Unders
-10 Pull-Ups
REST 5min / Reduce wt if applicable
For Time:
-10 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-10 Burpee Pull-ups RX+ 10 Ring MUs
-10 HSPU RX+ 10 Parallette MRX 2/4″ rise or 2 Wall Walks
-15 WallBalls
-15 Deadlifts 135/95 RX+ 155/105 MRX 95/65
-15 S2O 135/95 RX+ 155/105 MRX 95/65
-20 WallBalls
-20 Hang Power Clean
-20 S2O
-15 Back Squats
-15 KBS 55/35# RX+ 70/55# MRX 45/25#
-10 Thrusters
-10 Burpee Pull-ups RX+ 10 Ring MUs

Post results for each WOD to responses.

DSC_0988

13 thoughts on “September 23, 2017”

  1. CrossFit Omega (Plano TX)
    Teams of 3

    160 cal bike
    100 hollow rocks
    100 kb snatch (55#)
    12 rope climbs 12′
    100 ball slams 50#
    100 v-ups
    160 cal ski erg

    Accumulate 6mins plank during workout

    30:31

  2. MetCon: 1 round for time – Teams of 2

    50 Air Squats
    10 Burpees
    50 Sit-ups (20 cal assault bike)
    10 Burpees
    50 Lunges
    10 Burpees
    50 KB Swings 70/25#
    25 Hanging Cleans (95/33#)
    50 KB Swings 70#/25#
    10 Burpees
    50 Lunges
    10 Burpees
    50 Sit-ups (20 cal assault bike)
    10 Burpees
    50 Air Squats

    16:56

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