Geaux CrossFit

1 Round For Time: -400m Run -25 Sumo deadlift high pulls (95/65) -30 Burpees -35 Squat jumps -400 m Run

Bench 3-3-3 then 50 manmakers

"GCF" 500m row 10 body weight back squats 100 ab mat sit ups 10 body weight back squats 500m row

Max Push Ups Then “Helen” 3 Rounds for Time: -400m Run -21 Kettle Bell Swings -12 Pull Ups

Deadlift 3-3-3 4 Rounds for time: -400m Run -50 Squats

ADAMS FAREWELL WORKOUT 5 Rounds For Time -10 Hang Power Cleans (95/65 -15 Overhead Squats (95/65 -20 Push Ups -25 Double Unders -30 Sit Ups

1 Mile Run Then -10 50m Sprints on the minute every minute.

Max Pull Ups Then 10 Rounds for Time: -5 Pull Ups -5 Back Extensions -5 Ring Rows -5 Sit Ups

Press 5-5-5 Then 15 Minute AMRAP -5 Dips -10 Slam Balls -15 Push Ups

Workout of the Day “Michael” 3 Rounds for time: -800m Run -50 Situps -50 Back Extensions

200m sprint for time Then For time in order: -100 pull up -100 Dips -100 Push Ups -100 double unders (500 singles)

500m Row for time Then 25 Overhead Squats (95/65) 200m Run 20 OHS 200m Run 15 OHS 200m Run 10 OHS 200m Run 5 OHS

Single leg wall squat for time-each side Then For time: -400m run -50 squats -400m run -50 pull ups -400m run -50 squats

3-3-3 Clean and Jerk Then AMRAP in 15 minutes: -10 Push Jerk -10 Slam Balls -20 Double Unders (100 SINGLES) -200 m run

Bring a Friend DAYYYYYYYYYYYYYY

L hold for time THEN 5 rounds for time: 20Knees to elbows, 20 sit ups, 20 Side plank lifts (10 each side)

Max Push Ups then 3 rounds for time: 10 Dips, 15 Push Jerks (95/65) finish with 30 wall balls.

Max Overhead Hold (135/95) for time. Then 21-15-9 -Push Ups -Pull ups -Sit Ups -Double Unders

deadlift 3-3-3 3 rounds for time: -10 Burpees -10 KB swings -10 Deadlifts with 225

Back squat 3-3-3 Then 21-15-9 -Box Jumps -Double Unders + "Karen" 150 Wall Balls for time