CrossFit Winston Salem – - -CW

For time: 50 Wall-ball shots 50 Pull-ups 35 Wall-ball shots 35 Pull-ups 20 Wall-ball shots 20 Pull-ups

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps out of town:  50 squat jumps, 50 burpees, 35 squat jumps, 35 burpees one round (squat jump is from a squat position, jump up and land in squat, then jump again etc)

REST DAY for some, others are doing metcon WOD 7 rounds 10 knees to elbows 10 burpees 10 dips 200m

Run 5 K out of town, you can run too!  also scroll back a few days and see the other out of town posts.

“Nasty Girls“ 3 rounds for time of: 50 Squats 7 Muscle-ups 135 pound Hang power cleans, 10 reps Post time to comments.

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft. 18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups out of town, run 100m between each [...]

REST DAY for some, others worked out at Ribfest: 5 min as many rounds of: 15 ball slams 15 push ups 15 swings or 1 min each station of: battle of the ropes push press burpees wallball ballslam

Complete as many rounds as possible in 20 minutes of: 115-pound Hang clean, 15 reps 12 Ring dips 21 Sit-ups out of town…..  20 min as many rounds of: hold the  push-up position in a plank for 3 sets of 30 seconds, 12 dips, 21 situps.