Three Rounds for Time:
Push Press, 12 Repetitions (95lb. / 65lb.)
Single Leg Squat, 10 Repetitions (Alternating 5 Each Leg or 30 Squats)
Run 200 Meters (to Krav Maga)
15 Chest to Bar Pull-ups
Run 200 Meters
Rest as needed then,
As Many Muscle-ups As Possible in 3:00 (Ring or Bar)
As Many Rope Climbs As Possible in 3:00
Note: Today’s workout on Evolution A is meant to be a burner! Ideally all repetitions are consecutive with a completion of less than 10:00. Athletes can then pick Evolution B or C or perform both.
Ryan: A Warrior, and a Leader!
“The CrossFit Experience With Greg Amundson” CrossFit Journal preview video [wmv] [mov] [HD mov] – Courtesy of CrossFit.com
Thursday Special Programs
5:15PM – 6:15PM Combined Bag Class (6 x 2:00 Rounds + Technique) and Warrior Yoga