13 May 2015


Strict Pull-up Progression: 6,5,4,3,3

On a 3:00 Running Clock:

Deadlift, 3 Repetitions (Go Heavy!)
200 Meter Farmers Carry, 35lb. / 25lb. Kettlebell
Bar Over Burpee, As Many Repetitions As Possible

Note: Complete three rounds of this triplet. Your score each round is the total number of Bar Over Burpees completed. Mens prescribed weighted on the Farmers Carry is 35lb. and women’s weight is 25lb. Only one hand may carry the Kettlebell at a time.

6AM Crew



Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three Individually Timed “Sprint Rounds” of:

Concept 2 Row, 25 Calories
Kettlebell Swing, 21 Repetitions (20lb. / 14lb.)
Pull-up, 12 Repetitions

Rest up to 2:00 between rounds.

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Four Rounds For Time:
50 Squats
100 Weighted Jump Ropes
30 Push-ups
100 Weighted Jump Ropes

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)


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