B) 15 Minute AMRAP:

• 400 Meter Run
• ME Muscle Ups

**If you don’t have muscle ups then do Pull Ups**

**If you don’t have Pull Ups do Pull Up MOD 1 min AMRAP**

A) 1-1-1-1-1-1-1—Split Jerk

B) Team Sled Push

5 Minute AMRAP:

• 3-Front Squats (Heavy) (From Rack)
• 6-Box Jumps (28/24)

5 Minute Rest

5 Minute AMRAP:

• 3-Front Squats
• 6-Box Jumps

5 Minute Rest

5 Minute AMRAP:

• 3-Front Squats
• 6-Box Jumps

****Note: Front Squat should be close to your 10 rep max Front Squat. We did our ten rep max about 2-3 months ago.
****Note: Box Jump should be higher then what you normally jump. So if you normally jump on a 14″, use a 20″.

A) 3-3-3-3-3—Power Clean

**Note: This is just a warm up. Focus on Posture and Footwork. Dont go any higher than 50lbs over WOD weight**

B) 3 Rounds:

• 10-Power Cleans (135/95)
• 50-Double Unders

A) Muscle Up Progression

B) For TIme:

• 50-Wall Balls (20/14)
• 50-Chest 2 Bar Pull Ups
• 50-Skull Squats
• 50-KBS (54/36)

10 Minute AMRAP: Teams of 3

• Partner A: Run 200 Meters
• Partner B: Squat Snatch
• Partner C: Ring Dips

**Partner B and C AMRAP their movement until Partner A returns…. Then Rotate**

Team Regional Workouts : http://games.crossfit.com/workouts/regionals

Alright guys here are the designs for the regional “Fan” shirts. Hopefully we will have them ready for purchase in 2-3 weeks. Be sure to get your hotel reservations and tickets. Regionals is less than a month away!!!!

“Goat Day”

• Odd: Goat 1
• Even: Goat 2

Goat= A movement you feel you need to work on. For Example:

1. Skill: A movement that you are not technically sound
2. Strength: A movement you want to increase your strength
3. Suckfest: A movement that you hate to see on the WOD.

**Only pick 2 movements for the WOD today.. For Example:

• Odd: Ring Dips (strength)
• Even: Shuttle Run (Suckfest)

Individual Regional Workouts (Friday) announced: http://games.crossfit.com/workouts/regionals

Alright guys here are the designs for the regional “Fan” shirts. Hopefully we will have them ready for purchase in 2-3 weeks. Be sure to get your hotel reservations and tickets. Regionals is less than a month away!!!!

3 Rounds:

• 400 Meter Run
• 10-Thrusters (135/95)

Individual Regional Workouts (Friday) announced: http://games.crossfit.com/workouts/regionals

Alright guys here are the designs for the regional “Fan” shirts. Hopefully we will have them ready for purchase in 2-3 weeks. Be sure to get your hotel reservations and tickets. Regionals is less than a month away!!!!

A) 3-3-3-3-3—Snatch First Pull (Heavier than expected WOD weight)

B) 15 Rounds:

• 1-Snatch
• 5-Burpees Over Bar

Score=Total weight moved

Score=Total time

**You Can switch weight throughout the WOD**

5×30 Seconds ME:

• Front rack step ups (20/14)(115/85)

**30 Seconds rest between rounds**
3 Minutes Rest
-Then-
“Tabata”

• Air Squat
• Sit Ups
• Box Jumps (20/14)

3 Minutes Rest
-Then-
Run 800 Meters

***All sections are scored separately***