Three rounds for time of:

50 Squats

30 Pullups

40 Pushups

50 Squats

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups

Overhead Squat 5-5-5-5-5 reps.

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups

150 burpees for time

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Thruster:

1-1-1-1-1-1-1 reps

As many rounds as possible in 20 minutes:

15 pullups

30 pushups

45 squats

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 5 K

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

JT21/15/9reps, for time:

Handstand pushups

Ring dipsPushup

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

"Twins"

Two rounds, of each couplet, for time of:

750 meter Row

20 Handstand Push-ups

115 pound Thruster, 20 reps

20 L-Pull-ups

Four rounds for time of:

Run 400 meters

50 Squats

Lynne:

Bench Press Body Weight
Pull Ups
Max reps for 5 Rounds
record for each round

For time:

Row 500 metersBody weight Bench press, 30 repsRow

1000 metersBody weight Bench press, 20 reps

Row 2000 metersBody weight Bench press, 10 reps

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

"Diane"
21-15-9 reps of:

225 pound Deadlift

Handstand push-ups