Complete 5 rounds of: 15 Thrusters 15 Jump Boxes (RX-115/75) (M-95/65) (RX-24/20) (M-20/18)

Complete 6 rounds of: 10 Pull Up 20/18 Calorie Bike 30 Military Push Ups 4 Rope Climbs

Pick your partner wod Complete 6 rounds of: 30 Wall Ball Sit Ups (20/14) 30 Deadlifts 30 Calorie Bike (RX-225/150) (M-180/120)

Complete 4 rounds of; 500/450 Meter Row 12 Burpees over the rower

Complete 7 rounds of: 15 Deadlifts 12 Hang Cleans 9 Push Presses (RX-135/95) (M-115/75)

For time: 50 CF Sit Up 50 dumbbell push presses 50 Calorie Bike 50 DB front Squats 50 SL Sit Ups 50 DB Thrusters (RX-45/30) (M-35/25)

Your choice: Wod #1: Complete 3 rounds of: 1000 / 900 Meter Row 10 Burpee Bar Muscle Ups OR Wod #2: Complete 3 Rounds of: 1000 / 900 Meter Row 15 Burpee Pull Ups (Bar 6” above reach)

For Time: 3-6-9-12-15-18-21 reps of: KB Swings Toes to Bar (RX-70/45) (M-55/35) BUY OUT: 1 mile RUN

Partner Up Complete 30 rounds of: 3 Bar facing Burpees 3 Power Cleans 3 Front Squats 3 Push Jerks 3 Bar facing Burpees (RX-135/95) (M-115/75) *Every 5 minutes stop and complete 100 meter partner run *Switch after completing 1 full round

Complete for time: 70 Calorie Row 60 Pull Ups 50 Overhead Squats 40 SDLHP 30 HR Push Ups (RX-96/65) (RX-75/55)

MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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