Saturday070516

Fitness, Performance, Ninja
Today we will be doing the CrossFit Regional Workouts Day 2. Please come along and have some fun. Make sure you scale the load where necessary.

EVENT 1
For time:
104 wall-ball shots
52 pull-ups

Fitness: 14/10# – 10/9ft & Jumping Pull Ups
Performance : 20/14# – 10/9ft
Ninja : 20/14# – 10ft
Time cap: 6:00, Event 4 begins at 7:00

EVENT 2
Fitness:
4 rounds for time:
28 step back lunges, alternating
15 power cleans 95/65#

Performance:
4 rounds for time:
28 one-legged squats, alternating
15 power cleans 105/70#

Ninja:
4 rounds for time:
28 one-legged squats, alternating
15 power cleans 115/80#
Time cap: 10 minutes (7:00-17:00 on the clock)

EVENT 3
Fitness:
3 rounds for time:
400-m run
40 knees to chest
7 deadlifts 155/115#

Performance:
3 rounds for time:
400-m run
40 toes to bar
7 deadlifts 315/205#

Ninja:
3 rounds for time:
400-m run
40 GHD sit-ups
7 deadlifts 405/275#
Time cap: 16 minutes