Four rounds for time of:
Row 500 meters
Rest 3 minutes

Vidoe courtesy of CrossFit Inc

Complete as many rounds as possible in five minutes of:
135 Bent over rows, 3 reps
115 pound Push press, 7 reps

010

Three Position Snatch 1 x 5 EMOM x 5 min.

Five rounds for time of:
10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups

022

 

3 Back Squats every minute on the minute for seven min.

-Then-

Five rounds
20 GHD Sit-ups
15 ft Rope climb, legless, 3 ascents

064

Thruster 2-2-2-2

-Then-

12 minutes AMRAP of:
20 Push-ups
50 Squats

Demonstration Video Courtesy of CrossFit Inc

Happy Thanksgiving!

Closed till Monday December 02, 2013.

Five rounds for reps of:
50 foot Shuttle Run, 60 seconds
20″ Burpee Box Jump-Overs , 60 seconds
Dumbell Power Snatch Alternating, 60 seconds

050

 

100 Double-unders

-Then-

Shoulder Press 2X10 EMOM.

-Then-

50 Wall-ball unbroken

053

10 rounds

1 power clean (225#/155#)
50 meter shuttle runs (10 meters apart x 5)
5 chest to bar pull ups

Workout courtesy of CrossFit Santa Cruz

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A great hero workout on a Saturday morning.

Rest Day

068