THURSDAY 5th JULY

For time:
Row 1 Km
Five rounds of:
25 Pull-ups
135 pound Push jerk, 7 reps ( 85lbs women)

WEDNESDAY 4th JULY

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Tuesday 3rd July

"Annie"
50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Monday July 2nd

REST DAY

Sunday July 1st

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Saturday 30th June

How many rounds can you complete in 20min of:

100m tyre drag

100m Sandbag carry

100m Box carry

50m walking Lung/50m sprint

Friday 29th June

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.