WOD

Cindy

AMRAP in 20 Minutes of
5 Pullups
10 Pushups
15 Squats

Untitled from Bryce Harrison on Vimeo.

WOD

5 rounds:

1 Power Clean
5 Front Squats

WOD

"Goats and Goodies"

Top to bottom, 3 rounds for time of:
2 muscle ups
4 hspu
6 snatch @ 95
8 burpee box jumps @ 24
10 sumo deadlift high pull @ 95
12 double unders

WOD

For time:
30 Burpee Pull-ups

Then:

2 minutes of Double Unders

WOD

As Many Rounds Possible in 20 Minutes of

7 DeadLifts 225/155

15 Air Squats

30 Lunges

WOD

8 min AMRAP of:

5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

WOD

Complete 5 rounds for time of:

10 OHS (95/65)
10 Pull-ups
10 Box Jumps

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Complete as many rounds possible in 20 minutes of

10 feet of Wall Walks
10 Burpees
10 Air Squats

Rest Day

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Front Squats 3-3-3-3-3
Squat Cleans 3-3-3-3-3

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3 RFT of:

25 pullups
10 HSPUs

rest precisely 3 minutes then

2 RFT of:

50 KB swings @ 55#
25 Ring Dips

WOD

Power Clean

1-1-1-1-1-1-1

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AMRAP in 5 Minutes: 21 Thrusters 21 Pullups
Rest 1 Minute
AMRAP in 5 Minutes: 15 Thrusters 15 Pullups
Rest 1 Minute
AMRAP in 5 Minutes: 9 Thrusters 9 Pullups

SOURCE: http://www.crossfit540.com/

WOD

Deadlift

3-3-3-3-3

Then:

Max Reps Bodyweight Bench Press

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats