Back Squat
3-3-3-3-3

Finisher:

Max reps in 10mins:
Wallball 10kg (5kg)

Every time ball drops to the ground perform:
12m Farmers Carry 2x 60kg (40kg) Barbells

Post load and total reps to comments.

Happy Birthday Michelle!!

Perform reps of 21-18-15-12-9-6-3 of the couplet:

Sumo Deadlift High Pull 35kg (25kg)
Push Press 35kg (25kg)

Post load and time to comments.

Karen training in Canada at Crossfit Whistler!!

In teams of 1 or 2 Complete:

Run 800m
100 Dumbell Push Press
100 Dumbell Hang Power Clean
100 Dumbell Lunge
Run 800m

Each station must be completed before moving to the next.
Only one person to work at onetime. Weight for individual or
team will be chosen by the trainer.

Post load and time to comments.

Squat Clean and Jerk
1-1-1-1-1-1-1

Finisher, both for time:

“Grace”
30 Clean and Jerk 60kg (40kg)

or

“Heavy Grace”
30 Squat Clean and Jerk 70kg (50kg)

Post load and time to comments.

3 Rounds for time:

50 Double-Unders
25 Kettlebell swings 32kg (24kg)
15 Wallball 10kg (5kg)

Post load and time to comments

Weighted Pull-ups

2-2-2-1-1-1

Then

100 Burpee Pull-ups for time.

Post load and time to comments.

As many reps as possible in 12 minutes:

Run 700m (once)
4 Handstand Pushups
9 Deadlift 80kg (60kg)
15 Squat

Run 700m once then with the remainder of 12 minutes complete as many
reps as possible of the triplet. Rest 2 minutes and repeat for total reps.

Post load and total reps for both rounds.