1 minute wall ball

1 minute rope climb (modify)

400m Run

*rest the remainder of six minutes

5RFT

Buy In: 50 Turkish Getups

Crossfit Total

Back Squat, 1 Rep

Shoulder Press, 1 Rep

Deadlift, 1 Rep

Cash Out: 50 Box Jumps

*  This workout was awesome, all my girls are doing pullups now and they all hit new PR’s on their lifts!

5K 

 Run or Row

GARRETT

75 Squats

25 Ring Hand Stand Pushups

25 L Pullups

3RFT

Marine Capt. Garrett Lawton, 31, was killed by an IED strike in Afghanistan on August 4, 2008.  He is survived by his wife and two sons.

155lb Squat Clean, 15

30 toes to bar

30 box jumps

15 muscle ups

40lb dumbell push press

30 double unders

135lb thrusters, 15

30 pullups

30 burpees

300′ lunges with 45lb plate held overhead

FT

POWER UP

20 Box Jumps

20 Plyo Squats

20 Tuck Jumps

3RFT

500m Row

135lb Power Clean, 12 Reps

95lb Thrusters, 15 Reps

5RFT

50Wall Ball

25 L Pullups

40 Wall Ball

20 L Pullup

30 Wall Ball

15 L Pullup

20 Wall Ball

10 L Pullup

Back Squats

2 – 2 – 2 - 2 – 2- 2 – 2