Complete for time: 50 Pull Ups 100 Body Squats (ball) 1 1/2 Mile Run

Complete 4 rounds of: 75 Double Unders 20/17 Calorie Bike 7 Front Squats (RX- 185/125) (M-150/100)

Complete 21-18-15-12-9-6-3 of: Burpees Handstand Push Ups Military Push Ups Bike for Calories

Complete 4 rounds of: 10 Power Cleans 10 Toes to Bar 10 KB Swings 400 Meter Run (RX-155/100) (M-125/85) (RX-70/45) (M-55/35)

“Donny” 21-15-9-9-15-21 reps: Deadlifts Burpees (RX-225/155) (M-180/120)

“Fight Gone Bad” Complete 5 rounds of: Wall Balls (20/14)(10/9’) SDLHP (75/55) Box Jumps (20/18”) Push Presses(75/55) Calorie Row Score= total reps

For time: 75 Snatches (no dropping) 3 Mile Assault Bike (RX-75/55) (M-(60/45)

Complete this 20:00 Amrap of: 10 Pull Ups 15 HR Push Ups 20 DB Front Rack Lunge Steps (Front rack is NOT resting on your shoulder) (RX-35/25) (M-30/20)

Complete for time: Overhead Squats 5-6-7-8-9-10-9-8-7-6-5 (RX-115/75) (M-95/65) Calorie Row 10-12-14-16-18-20-18-16-14-12-10 BUY OUT: 800 Meter Run

Complete for time: 3000/2700 Meter Row 3 mi./2.7 mi. Bike 800 Meter Run

MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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