2:00 on / 1:00 rest Complete up to 10 rounds: 10 Power Snatches 10 Lateral Burpees over barbell (RX-135/95) (M-115/75) You must complete all 20 reps to move to the next round.

Complete 5 rounds of: 15 Box Jumps (24/20)(20/18) 15 KB Swings (55/35)(45/30) 15 Calorie Bike 15 wall Balls(20/14) 10’ 15 DB Push Presses (RX-45/30) (M-35/25)

Complete 4 rounds of: 10 Calorie Bike 10 Pull Ups 10 Overhead Squats (RX-115/75) (M-95/65) BUY OUT: .85 TRAIL RUN

Complete for time: 3 rounds of: 4 Push Jerks 5 Pull Ups 6 Burpees (RX-135/95) (M-115/75) BUY OUT: .85 TRAIL RUN

Complete 3 rounds of: 400 Meter Farmers DB Carry 50 SL Sit Ups 10 Military Push Ups (RX-35/25) (M-30/20)

Complete this 20:00 EMOM: 4 Deadlifts 3 Sumo Deadlift High Pulls 2 Split Jerks (RX-115/80) (M-95/65)

For time: PICK YOUR ORDER 20 Wall Walks 10 Rope climbs

Hero “Kelly Brown” Complete 5 rounds of: 440 Meter Row 10 Box Jumps 10 Deadlifts 10 Wall Balls (RX-24/20) (M-20/18) (RX-185/125) (M-150/100) (RX-20/14) 10’/9’

For time: Pick your own order 1.5 Mile Run 75 Snatches (no drop) (RX-75/55) 75 SL Sit Ups

Hero “Daniel” For time: 50 Pull Ups 400 Meter Run 21 Thrusters 800 Meter Run 21 Thrusters 400 Meter Run 50 Pull Ups (RX-95/65) (M-75/55)

MLCrossFit is Decatur Illinois’ Best CrossFit Facility

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