Overhead Squat 3-3-3

then

21-15-9

OHS   96/65

Kb Swings  70/55

TTB

For Time

Deadlift 1-1-1-1-1-1

Attempt to hit a 1 Rep Max

then

Run 1 Mile for time

Volume HSPU

then

10 Jerks  115/75

20 Box Jumps   24/20

30 Double Unders

AMRAP in 12mins

We've been hard at work improving Yankee CrossFit this weekend.  Unfortunately, the project is going longer than anticipated.  In order to complete the floor and platform installation properly, we are forced to cancel all classes tomorrow, Monday, March 21, 2011.  We appreciate your understanding as we improve our home for everyone. 

Deadlifts  2 on the min for 10 minutes at 60-65% 1RM

then

Run 800 meters

15 Pull-ups

30 GHD Sit-ups

50 Back Extensions

Run 400 meters

50 Back extensions

30 GHD Sit-ups

15 Pull-ups

Run 800 meters

For Time

Muscle Ups - Skill Work

Attempt a max unbroken set - If you don't have muscle ups, work on progressions and ring dips/holds

then

10 Barbell Jump Squats 75/45

10 Wall Ball    20/14

10 Burpess

Rest exactly 1 minute

5 rounds for time

Hang Power Cleans 3-3-3...try to increase load on each set

then

10-1 reps for time

Power Cleans 135/95

Box Jumps  30/24

H.R. Push-ups