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Domino Relay

As Many "Individual" Reps as Possible in 20 minutes:

400m run - pace setter

MB clean 10kg/5kg

Pull ups

DB push press 15kg/10kg

sit ups

OHS 40kg/20kg

Rest

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"Grace"

30 Clean and Jerks for time 60kg/40kg

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refer 20/4/2010

Push press

15 minutes to work up to a heavy 3 consecutive lifts

Then:

3 rounds for time of:

30 KB swings 24kg/16kg

50 DU

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Photo: Drummond from CrossFit 42' South

AMRAP in 25 minutes:

400m run

3 rounds of:

10 pull ups

15 sit ups

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5 rounds for time:

200m run

10 OHS 40kg/30kg

15 Push Ups (hand release at bottom of push up)

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Deadlift

1-1-1-1-1

Then for time:

10-9-8-7-6-5-4-3-2-1

Deadlift @ body weight

Burpee/pull ups

Refer 12/5/2010

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Rest Day.

Partner WOD

For time:

200 push ups

100m run

One partner performs push ups at a time, when you break both partners run 100m. Continue this until all 200 push ups are completed.

Then:

AMRAP in 10 minutes:

5 wall ball shots 10kg/5kg

7 pull ups

9 sit ups

One partner completes entire round whilst the other partner rests.

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"DT"

5 Rounds for time of:

12 Deadlift 70kg/50kg

9 Hang power cleans 70kg/50kg

6 Push jerk 70kg/50kg

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AMRAP in 20 minutes:

400m run

10 ring dips

5 knees to elbows

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