150824-150828

Monday 150824

"Elizabeth"
21-15-9 reps for time of:
Cleans 135/95
Ring dips
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 http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.wmv

Tuesday 150825

Skills with DJ

Wednesday 150826

Mini “Roney”
2 rounds for time of:
Run 200 meters
11x Thruster, 135(+)/115(m)/75(f)
Run 200 meters
11x Push press, 135/115/75
Run 200 meters
11x Push up, 11 reps
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Thursday 150827

Three rounds for time of:
500 m Row
12x Deadlifts: body weight
21xBox jump, 20 inch box
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Come on in, Warm up and get on it--rolling admissions during peak crowds.  Rowers are first come, first served. 15 minute limit!

Friday 150828

“Pet Rock”
Chip away at the following reps (in order) while one buddy holds the pet rock (70-rx+/53-m/44-w);  trade as needed:

200m Run together (leave your Pet at the Gym)
250m Row each (you are now holding your pet)
25 Pullups
50 Burpees total
75 AbMat Situps total
100 Squats total
250m Row each
200m Run together (Leave your Pet at the Gym)
Post time.