Press - 5 rep max

12 minute AMRAP:

9 Deadlifts 135#/95#

6 Hang Power Cleans 135#/95#

3 Push Press 135#/95#

Everytime the barbell rests on the ground you must perform 12 burpees with lateral jump over barbell.

Front Squat - 5 rep max

10 minute AMRAP:

40 yard Sprint

10 Thrusters 95#/65#

10 Pull Ups

**Intro to CrossFit Class is canceled**

First Heat begins at 9am. So come early and be prepared.

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

After the beating we have given our bodies over the last couple of weeks come in and work on mobilizing those tight muscles. Then finish it off by mastering your weaknesses.

Nick's reaction to the words "No Rep"!!!

Split Jerk 5,5,5 (40,50,60%)

5 rounds for time:

100m Sprint

30 Jumping Squats 1"

10 Deadlifts 225#/155

Last done on 3/12/12.

Front Squat 5,5,5 (40,50,60%)

For time:

10 Clean & Jerks 135#/95#

50 Double Unders

50 Sit Ups

8 Clean & Jerks

40 Double Unders

40 Sit Ups

6 Clean & Jerks

30 Double Unders

30 Sit Ups

4 Clean & Jerks

20 Double Unders

20 Sit Ups

2 Clean & Jerks

10 Double Unders

10 Sit Ups

Deadlift 5,5,5 (40,50,60%)

20 minute AMRAP:

5 Pull Ups

10 Push Ups

15 Squats

Last done 4/13/12.