Funday

AMRAP in 12 Minutes of:

  24 Box Jumps 
  24 KB Swings
  24m Lunges
   

Remember the Heroes at CrossFit Discovery Downtown
Monday, May 27, 2013 from 8:00 AM to 4:00 PM 
80 1/2 Society Street, Charleston SC 29401

Remember the Heroes link

Thursday

Front Squats: 8-6-4-4

           then

2 Rounds for Time

  -400m Run

  -3 Rounds of 

        •5 Pullups

        •10 Pushups

        •15 Squats

Wednesday

Complete 5 rounds:

Dynamic Push-Ups - Max reps
40 yard Farmer’s Walk – AHAP

*Rest 60 seconds between rounds
*AHAP = As Heavy As Possible

5 Things Every CrossFitter Should DO

Tuesday

CF FOOTBALL TOTAL
  -Power Clean – 1 Rep
  -Squat – 1 Rep
  -Bench – 1 Rep
  -Deadlift – 1 Rep

Perform a max attempt for the lifts listed above.
After warm-ups, 3 attempts are allowed.
Total must be done in the specified order.
All 4 lifts are combined to create the CF Football Total

10 Rules to Live, Lift and Eat by...

Monday

5 Rounds for Time:

    -200m Sprint

    -10 Toes 2 Bar

    -20m OH Lunges (45/20*)