3 RFT
12 Front Squats, 135 lbs
12 Burpee Pull Ups
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Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps.
Post time to comments.
Sophs and frosh—great job today!
Please record your thoughts about today and this past year to comments!
For time:
10 muscle-ups
20 back squats, 155lb
30 deadlifts, 155lb
40 wallball shots, 20lb
50 walking lunges
60 back extensions
70 kettlebell swings, 1.5 pood
80 sit-ups
90 squats
100 double-unders
1) Leave It on the Floor — Everyone
AMrAP – 4 minutes:
1 minute burpees
1 minute mountain climbers
1 minute sit-ups
1 minute jumping alternating lunges
Each person keeps track of total reps.
At end, add total reps per person
5 points to winning team
AMRAP in 12 minutes:
4 cleans, 135 lb
4 jerks, 135 lb
4 overhead squats, 135 lb
Run 50 meters