Here are Marvin and Kristen during “Michael”.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Here is Frank during the Burpees and Pull-up workout.

Run 5K

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For time:
50 Muscle-ups

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Rest Day

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

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“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

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Here is Ron working hard on his Pistols.  Good Job!!!

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

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On Tuesday, David earned his Basic Level Shirt.  Congratulations David!!!  So…who’s next?

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

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Rest Day