Crossfit Guelph

Christine:

3 rounds of

500M row

12 B/W Dead Lifts

21 Box Jumps

Max rounds in 15 min of:

5 L-Hold Pull Ups
10 Tru Push Ups
15 Double Unders

“Elizabeth”

21-15-9 reps of:
Clean 135 pounds
Ring dips

21-15-9
Pullups
Backsquat 135#
KB Swings 1.5 Pood

“Angie”

100 Pull ups

100 Push Ups

100 Sit Ups

100 Squats

3 3 3 3 3

Dead Lift

Max rounds in 15 Minutes of:

3 power snatches @ 75% max

3 pull ups

6 push ups

9 box jumps

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

1 1 1 1 1 1 1

Clean and Jerk

Buy in:

100/50

D/U’s