Crossfit Guelph

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Shoulder Press

5 rounds of Max Reps for time:

Dead lift 3/4 of max (no more then 5 steamboats between lifts)

Pull Ups (no hanging on the bar, reps must be continuous)

Cleans (by any means necessary 10# off max)

Record weight, reps and time.

Awful Idea:

Silas was the only one in today so we decided to do a workout he came up with instead of what was planned. Silas created the workout by combining Muay Thai training and crossfit!

1 Minute Plank then
2 rounds of 50 reps of:
Half Spring Ups
Flutter Kicks
Knees to Elbows
Leg Ups
Floor Wipers
R/L Side Crunches
Full Spring Ups
Bicycle Kicks
Roving Plank
Rows

TBA

Nate:

2 Muscle Ups
4 HSPU
8 2 pood K/B Swings
Max rounds in 20 Min

Dead lift

3 3 3 3 3

The twelve O:

100, 80 ,60, 40, 20    D/U’s

20,   40, 60, 80, 100  Tuck Jumps.