Welcome to CrossFit 573!

2/14/13

"Nancy"

5 RFT
400m run
15 OHS

For time:
3 min. Jump Rope
100 Kettlebell Swings (53/35)
100 AbMat Sit-ups
100 Push-ups
100 Jumping Squats
3 min. Jump Rope

5 rounds for time of:
21 Wall Balls
2 Burpees
Run, 400 m

20 min. AMRAP

5 Burpees
10 Box Jumps
15 Pull-ups
20 AbMat Sit-ups

Strength & Skill Day

10 RFT

10 - HSPU
20 - Sit-ups
50m Sprint

5 RFT

5 - Bar Complex
10 - Pull ups
200m run

1 rep of bar complex =

1- power clean
1- front squat
1- push press
1- back squat
1- front squat

CrossFit Games Open 11.2
15 min. AMRAP
9 Deadlifts, (155/115)
12 Push-ups
15 Box Jumps, (24/20)

3 rounds for time of:
Run, 200 m
Rest 30 secs
Run, 400 m
Rest 1 min
Run, 800 m
Rest 2 mins

"Barbara"
5 RFT

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 min. rest between rounds