Steel City Crossfit

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

Rest Day.

Complete 2 rounds of the following series for time:

• 50 Wall Ball Shots + 50 Push ups
• 35 Wall Ball Shots + 35 Push ups
• 25 Wall Ball Shots + 25 Push ups

Post time to comments.

Deadlift

3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1…

Push for a new 1RM

Complete the following series for time:

• 25 Walking Lunges
• 25 Box Jumps
• 25 Jumping Jacks (Weighted)
• 25 Wall Ball Shots (men 20lb., women 10lb)
• 25 Squat Jumps (Weighted)
• 25 Toe Taps on Box or MB (each leg)

Post load and time to comments.

Rest Day.

“Nancy”

5 rounds for time of:

• 400M Sprint
• 15 Overhead Squats (135lbs Men, 95lbs Women)

Post load and time to comments.