May 14 – 20, 2018

Build to a Front squat 1RM

then,

For time:

400m Run

21 thrusters

400m Run

15 thrusters

400m Run

9 thrusters

400m Run

Men: 115lb BB

Women: 80lb BB

15min Time cap

For time:

3 Rounds of

8 Power snatches 135/95lbs

8 Burpees

then,

2 Rounds of

10 Power Snatches 145/100lbs

10 Burpees

then,

1 Round of

12 Power snatches 155/105lbs

12 Burpees

22min Time cap

Bench Press

Build to a 6RM

then,

6 @ 90%

6 @ 80%

then,

Teams of 2

4 Rounds for time:

200m Run together

30 Synchronized burpees over bar

40 OHS 95/65lbs

*Teams may break up the OHS however they like.

25min Time Cap

15min of Ring MU Practice

then,

3RFT

7 MUs

7 Wall walks

20-30-40 Pistols

Build to 1RM Clean

then,

15min AMRAP

1-2-3-4-5-6-7-8…

Dead lift

S2OH

Squat Clean

Men: 135lbs

Women: 95lbs

2018 Crossfit Regionals Event 5 (modified)

For time:

50 HSPUs

50 TTBs

50 cal Row

50 DB/KB Box step overs 50/35lbs

20 Right arm OH DB/KB lunges in place 50/35lbs

20 Left arm OH DB/KB lunges in place 50/35lbs

*Athletes are to use a single DB or KB.

4 Rounds of 1 min at each station for max reps/calories

Min 1: Row

Min 2: Burpees

Min 3: DUs

Min 4: Pull ups

Min 5: Rest