After a difficult week, you deserve a couple days rest. Take advantage of it because next week is going to suck!

See you Monday

"Helen"

Three rounds for time of

Run 400m
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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30 muscle-ups for time

If you can't perform muscle ups, substitute 120 pullups and 120 dips

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"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

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Four rounds for time of:
Run 400 m
Rest 2 minutes

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Since today is a fairly short workout, I would suggest you use some of your extra time working on technique. Squats, deadlift are cleans a few that can always use some fine tuning. Also, try a little extra ab work, such as l-sits, l-hangs and planks.

4 rounds for time of:
Run 400m
21-15-9-6 Thrusters, 75lbs
21-15-9-6 Dumbbell Swings, 45lbs

If the run is performed on a treadmil, use at least a 2.0 incline
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MOS 1600 PT
3 rounds for time of:
20 box jumps
15 pushups
10 lunges
Run 1 lap around the gym. (approx 200m)

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Half Cindy

Complete as many rounds as you can in 10 minutes of:

5 pullups
10 pushups
15 squats

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Run 5k

4 rounds for time of:

Box Jumps (three steps per jump, seven jumps gets you to the second floor)
Run 1/4 mil (treadmill)
10 Burpees

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Saturday and Sunday are well deserved rest days. See you Monday!

3 rounds for time of:

800m run
50 back extensions
50 situps

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FRAN

21-15-9 reps for time of:
95lb Thrusters
Pullups

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CrossFit Members
For Time:
Run 5k

51 MOS 1600 PT
For Time:
Run 1.5mi

Saturday and Sunday are well deserved rest days. See you Monday!