Kelly 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs This particular CrossFit “Girl” WOD has an actual person attached to it. Let me introduce you to the woman behind the WOD, Kelly Moore. She once made the mistake of complaining to Coach that she wasn’t…
Romanian Deadlift 5-5-5-5-5
Then
3 rounds for time of:
15 Chest-to-bar Pull-ups
12 Burpee (Bar Facing)s
9 Deadlifts, 275/185 lbs
Kettlebell Swing (Russian) 10-10-10-10-10-10-10-10-10-10
Then:
3 rounds for time of:
40 Kettlebell Snatches, 24/16 kg
25 Push-up (hand release)s
Back Squat 5-5-5-5-5
Then
For time:
15 Pull-ups
50 Split Jumps
30 Wall Balls
12 Pull-ups
40 Split Jumps
20 Wall Balls
9 Pull-ups
30 Split Jumps
10 Wall Balls
Clean & Jerk 1-1-1-1-1-1
Then
Complete as many rounds as possible in 8 mins of:
20 Double Unders
20 Pistols (Alternating Legs)s
10 Push Jerks, 155/105 lbs
Hang Squat Snatch 2-2-2-2-2
Then:
4 rounds for time of:
8 Hang Squat Snatches, 135/95 lbs
12 Box Jump (24 In.)s, 24/20 in
Kettlebell Swing (Russian), 32/24 kg
Back Squat 5-5-5-5-5
5 rounds for time of:
3 Hang Power Cleans
3 Push/Split Jerks
3 Front Squats
Rx Weight = 135/95
“Cindy with Cleans”
Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats
Fight Gone Bad
Back Squat 12-12-12-12-12
Then:
5 rounds for time of:
10 Kettlebell Snatches 24/16 kg
15 Box Jump (20/24 in)
