“Murph”

For time:
1.6km Run
100 Pull-ups
200 Push-ups
300 Squats
1.6km Run

Partition the Pull-ups, Push-ups and Squats as needed. Start and finish with the 1.6km run. If you’ve got a 10kg vest or body armor, wear it.

Team Option: You may perform this workout in pairs. Both people must start and finish with the run but you may share the reps anyhow you like.

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Compare to last time – here.

This photo was taken almost a year ago with a couple of faces that you may recognise.  Post your thoughts to comments.

For time:
“Opposing Ladder”
Deadlift, 100kg (70kg)
Burpees

Start with 10 Deadlifts and 1 Burpee. Decrease the Deadlift by 1 rep per round and increase the Burpee by 1 rep per round.

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Seven rounds for time of:
7 Power Snatch, 40kg (30kg)
7 Snatch Balance, 40kg (30kg)
7 Overhead Squats, 40kg (30kg)

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Compare to last time – here.

Clean and Jerk 1 rep on the minute, each minute for 15 minutes.

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Compare to last time – here.

30 Muscle-ups for time.

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Alison using her CrossFit training outside of the box.

“Killer”

Seven rounds for time of:
15 Lunges, 20kg (15kg)
15 Kettlebell Swings, 24kg (16kg)
15 Push-ups

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Compare to the last time – here.

Enjoy your day off.

“Diane”
21-15-9 reps for time of:
Deadlift, 100kg (70kg)
Handstand Push-ups

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Compare to last time here.

Three rounds for time of:
60 sec. L-Hang
60 Abmat Sit-ups
30 Hip Extensions

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The Crazy Tasmanian

For 20 minutes:
Run 400m
Rest precisely the time of the previous run.

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