Buy In: Salute the flag. High five a trainer. 10 reps- band shoulder complex, band good mornings, ghd sit-ups, supermans. 5 minutes
Mobilize and Practice. 10 minutes
20 minutes AMRAP
5 Deadlifts 155/225
7 Triple-unders (sub 5:1 Double-unders)
9 Burpee bar jump overs (side-facing is fine).
Buy In: Run the Crye-Leike loop. 10 minutes
Mobility: its a good idea. 10 minutes.
copied and pasted from CrossFit.com:
With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75 lb. (women's weights in parenthesis- 33#)
From 5:00-10:00 use 95 lb. (53#)
From 10:00-15:00 use 115 lb. (73#)
Continue adding 20 lb. every 5 minutes for as long as you are able.
Post number of minutes completed to comments.
Buy In: 5 reps each position unloaded barbell Snatch Progression
5 sets of 3 progressive loading Touch and Go Power Snatch. Internalize that please.
then Complete 5 Rounds for time of:
5 Overhead Squats 95/135
10 Chest to Bar Pullups
Buy In: Barbell Clean Progression
5 sets of 3 Power Cleans progressive loading. Touch and Go- Please internalize that.
Then in 15 minutes complete as many rounds as possible of:
5 Power Cleans (95/155)
10 Toes to Bar
15 Wall Balls (14/20)
Buy In: 10 reps- Band Shoulder Complex, band pull-aparts, band no money drill band, one arm band presses (stand on the band w/ one foot, press with that hand, do both sides)
Shoulder Press 10 reps@90+%
500 double unders for time. 15 minute cap. If you cannot double-under, you will Row 200 Calories for time OR complete 100 Step-UPs for time.