Steel City Crossfit

Complete 6 rounds of the following couplet for time:

• 5 Deadlifts
• 15 Ring Dips

Post load and time to comments.

Complete the following triplet 3 times, 21 -15 - 9 Reps, for time:

• 400M Sprint w/Lunges at half way
• Plyo Push Ups
• Pull Ups

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Rest Day.

Complete the following series for time:

• 1000M Row
• 100 Push Ups
• 100 Squats
• 750M Row
• 75 Pull Ups
• 75  Box Jumps
• 500M Row
• 50 Thrusters
• 50 Pull Ups

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Squat

5 - 5 - 3 - 3 - 3 - 8

Warm up then 2 sets at 5RM, 3 sets at 3 RM and one back off set at 8RM.

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Complete 3 rounds of the following triplet for time:

• 10 Turkish Get Ups (per arm)
• 15 Pull Ups
• 500M Row

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Rest Day.

Press

3 - 3 - 3 - 3 - 3 - 3 - 3 - 3 Reps

Push for a new 3RM.

Complete 5 rounds:

Max # of Push ups followed by Max # Pull ups ( once you let go of the bar your set is finished). Rest 2 min. between rounds. The total # of Pull ups and Push Ups you do in 5 rounds is your SCORE.

Post your score to comments.

Squat

5 - 5 - 5 - 5 - 1 - 1- 1 Reps

Do 4 sets at 5RM and then push for a new 1RM