Front Squat, Bench Press 3×3 90%–Tabata Squat, Pushups, Pull-Ups, Situps, Row

Front Squat, Bench Press 3×5–Tabata Squat, Pushups, Pull-Ups, Situps, Row

REST

AMRAP 10 min:  10 burpees, 10 burpee pull ups, 10 wall ball burpees (14/20# to 8 ft)

Beginner: AMRAP 10 min:  10 burpees, 10 burpee pull ups, 10 wall ball burpees (14/20# to 8 ft)

6 rounds For Time:  5 hang power snatches (35k/55k) , 10 CTB pull ups

Beginner: 6 rounds For Time:  5 hang power snatches (30/40k) , 10 CTB pull ups

REST

[youtube=http://www.youtube.com/watch?v=uK6RK7-n0xg&feature=channel_video_title]

5 Rounds For Time: 5 Muscle Ups, 10 Squats (60k/90k), 15 GHD Sit-Ups

Beginner: 5 Rounds For Time: 5Pull ups, 10 Squats (40/60k), 15 GHD Sit-Ups

“Nancy” For Time: 5 Rounds 400m Run, 15 Overhead Squats (30/42k)

Beginners: “Nancy” For Time: 3 Rounds 400m Run, 15 Overhead Squats (30/42k)

“Fran” For Time: 21-15-9 Thrusters, Pull-Ups. (30/42k). Row 500M immediately after Fran.

“Fran” For Time: 21-15-9 Thrusters, Pull-Ups. (20/30k).  Row 500M immediately after Fran

Rest!

Quick post to thank you guys for the support you have given so that I can go compete. It is pretty neat to know that I have so many people backing me. Every single person that does or has trained along side me or under me should know that I have learned something from them. I feel you guys have been the people that have made me succeed to this point. I am as ready as I can be and I will leave everything that I have at the Home Depot Center.  You will all be in my head while I am there knowing you are supporting me.  Thanks again guys. See you in a week.

Armand

games.crossfit.com

[youtube=http://www.youtube.com/watch?v=U8RwG4jSGsY&feature=channel_video_title]

4 person teams 250 CTB Pull Ups, 250 KB Swings (35/55), 250 Dbl Unders, 250 Overhead Squats (40/30k)