FUNday

“Dirty 30”

For Time:
 30 Box Jumps (24/20)
 30 Chest to Bar Pull-ups
 30 Kettlebell Swings (53/35)
 30 Front Squats (115/80)
 30 Hollow Rocks
 30 Push Press (115/80)
 30 Deadlifts (115/80)
 30 Wall Balls (20/14)
 30 Burpees
 30 Double Unders

Thursday

Every 2min for 14min Complete:
  8 Burpee Box Jumps (20”)
  6 Toes-2-Bar
  4 Ring Dips

How to Watch the 2018 CrossFit Games

Wednesday

"Fran!"

21-15-9 Reps for TIME of:

 Thrusters (95/65)

 Pull-UPs

Tuesday

AMRAP in 20min of:
 20 Hollow Rocks
 10 Power Clean (135/95)
 Anchor RUN

Monday

CrossFit Total
 1-RM Back Squat
 1-RM Shoulder Press
 1-RM Deadlift

WOD Explanation 
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session (i.e., athlete cannot leave the area to rest or perform other activities between the three lifts).

FUNday

4 Rounds for TIME of:
  5 Curtis Ps (35/25s)

 10 GHD Situps

 15 Box Jumps

"It doesn’t have to be pretty to be effective" 
                                    - Rich Froning

Thursday

Complete 3 Sets of:

 7 FRONT SQUATS immediately followed by 

 13 BACK SQUATS

Rest as needed between efforts

Then, using a running clock on a 5min interval...

Complete 3 Individually Timed Rounds of:

  Tower RUN

  20 Pull-UPs

Rounds start at the 0, 5 and 10min marks

The GOAL is to be consistently fast

People depend on YOU!