CrossFit Winston Salem – - -CW

Shoulder Press 1-1-1-1-1-1-1 reps Post loads to comments.

Five rounds for time of: 95 pound Sumo-deadlift high-pull, 21 reps 21 Ring dips

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout: Three rounds, 21-15- and 9 reps, for time of: 95 pound Squat snatch Chest to bar Pull-ups

“Michael“ REST DAY

“Michael“ Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups

For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders

Deadlift 1-1-1-1-1-1-1 reps Post loads to comments.

Rest Day

Back Squat 3-3-3-3-3 reps Post loads to comments.

“Angie“ For time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Post time to comments.