4 Rounds for time of:

15 Squat Cleans  F95/M135

400m Run

“Hells Ladder”

40 Pull-Ups

10 Sit-Ups

10 Burpees

30 Pull-Ups

10 Sit-Ups

20 Burpees

20 Pull-Ups

10 Sit-Ups

30 Burpees

10 Pull-Ups

10 Sit-Ups

40 Burpees

courtesy of: I Am CrossFit

Tabata Fun Friday

Slam Ball  F20/M30

Push Ups with Release

Lateral Jumps

Suicide Planks

KB American Swings  F16/M24

8 intervals of 20sec. work/10sec. rest

21-15-9

Power Snatch  F65/M95

Box Jumps  F20/M24

Rest 5 mins then

800m Run

50 BF Sit=ups

6 Rounds for time of:

200m Run

10 KTE

10 Burpees

5 HSPU

For time:
Deadlift, 21 reps  F155/M225
50 Squats
Push press, 21 reps F85/M135
Deadlift, 15 reps
50 Squats
Push press, 15 reps
Deadlift, 9 reps
50 Squats
Push press, 9 reps

“Angie”

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

For Time
Complete all reps of each exercise before moving to the next.

3 Rounds for time of:

400m Run

10 Pull ups

10 Burpee Box Jump  F20/M24

10 Slam Ball  F20/M30

10 American Swings  F16/M24

25  BF Sit-Ups

10 min AMRAP

8 DL  F155/M205

10 KTE

12 Ring Dips

5 Rounds for Time of:

12 Power Snatches F75/M95

60m Sprint

6 Tire Flips

12 Front Squats F75/M95

5 Handstand Wall Walks