Complete as many reps as possible in 20 minutes of:

135/ 95 clean and jerks, 20 reps

Rest 1 minute

155/ 105 clean and jerks, 20 reps

Rest 1 minute

185/ 135 clean and jerks, 20 reps

Rest 1 minute

225/ 155. clean and jerks, 20 reps

Rest 1 minute

245/ 165 clean and jerks, 20 reps

Rest 1 minute

265/ 175 clean and jerks, AMRAP

HCS will be closed Saturday (4/28). This Saturday will be the first time we have athletes in a competition and we would love any support that we can get. It’s at Gryphon CrossFit, 2241 Bellingham Dr B, Troy, MI 48083. We’ll post a home workout for peeps that want to get their fitness on.

HCS will be closed Saturday (4/28). This Saturday will be the first time we have athletes in a competition and we would love any support that we can get. It’s at Gryphon CrossFit, 2241 Bellingham Dr B, Troy, MI 48083. We’ll post a home workout for peeps that want to get their fitness on.

Buy in: Flight Simulator ( 7 min cap)

10-20-30-40-50-40-30-20-10

Double Unders

WOD

50-40-30-20-10

Wall Balls

(200m run after each set)

13:00 AMRAP
10 True Push Ups
20 Toes to Bar
10 True Push Ups
20 Sit Ups

3-3-3-3-3-3-3
Squat Cleans

Cash Out: 2:00 AMRAP Hang Squat Cleans at 60% of 3 Rep
max

“Helen”
3 Rounds
400m Run
21 KB Swings 53/35
12 Pull Ups

“Ann’s Birthday Anarchy”

Happy Birthday AK!

40 Deadlifts 95/65
40 Sit Ups
40 Hang Power Cleans 95/65
40 Push Ups
40 Thrusters 95/65
40 Burpees

200m Run After each movement

*Partner Option – weight is 155/105 and synchronize body-weight movements.

Buy In: Tabata Hollow Hold

50-40-30-20-10

Russian KB Swings 53/35

Sit Ups

Cash Out: Tabata Hanging L-Sit

7 Rounds (1:00 rest after each round)

7 Front Squats 95/65

7 Bar over Burpees

2 Four Cone Suicide Sprints

7 Rounds (1:00 rest after each round)

7 Front Squats 95/65

7 Bar over Burpees

2 Four Cone Suicide Sprints