5-4-3-2-1

Then

Kettlebell Swings   55/35

:30 Seconds On – :30 Off

20:00

Bell must never touch the ground

5-4-3-2-1

Then

Tabata Purgatory

• Front Squat
• Push Press
• Hanging Power Cleans
• Floor Wipers

45# Bar/35# bar

Bar must never touch the floor

Then after a short rest

2 rounds for time of:
- 100 DU’s or 200 singles
- 75 plate to overhead (45lb-25lb)
- 25 toes to bar

WOD -
500m Row
40 air squats
30 ab mat sit ups
20 push ups
10 pull ups

For time -

Repeat in 30 days…

While one person runs 200m the other 2 deadlift.

Rotate 200m run

Continue until 24,000 pounds has been lifted.

“Helen”
400 m run
21 kbell swings 55lbs
12 pull ups

3 rounds for time.

Print off the coupon at this link for your 20% off entire purchase at any Sports Authority

20% Crossfit Cypress 12.10-11

Warm Up -

500 m Row

4 round Tabata  Push Ups

4 round Tabata Sit Ups

WOD -

15:00 AMRAP of

• 10 Deadlifts
• 7 Hang Power Clean
• 5 SDHP
• 1 Thruster

Same weight on the bar…

WOD -

5 rounds of:
200 m run
5 pull ups
10 goblet squats
15 med ball sit ups
20 box jumps

For time:

10 K2E

10 Wall Balls

200 Rope Skips

15 K2E

15 Wall Balls

300 Rope Skips

20 k2E

20 Wall Balls

200 Rope Skips

15 K2E

15 Wall Balls

100 Rope Skips

10 K2E

10 Wall Balls

2:00 Ab finisher

10:00 AMRAP of

• 10  Pull Ups
• 10 Slam Balls
• 10 Box Jumps
• 10 Russian Swings

3 min rest

10:00 AMRAP of

• 10 Push Ups
• 10 Ab Mat Sit ups
• 10 Power Cleans
• 10 Push Press