Thursday061016

Happy 4th Birthday Nepean CrossFit!!

Team 4th Birthday Workout
In Teams of 4, two guys and two girls, complete the following in a running clock style format:
00:00
Each team member must find a 4RM Front Squat and 4RM Weighted Pull Up
*Use two squat racks and two bars, one for the guys and one for the girls. You can attempt your weighted pull ups at any time. If you cannot do a weighted pull up, do a max effort UB attempt of unweighted pullups
15:00
Complete as many rounds and reps in 15 minutes of:
25 Calorie row
20 Push Ups
15 Hang Power Cleans 95/65#
Rest
*Must rotate together. Each Team member starts on an exercise and then they all rotate once everyone has finished. Once everyone has completed a full round including a rest, that is one round. Use two bars, one for the girls and one for the guys.
30:00
Max reps Ground to Overhead in 5 minutes 95/65#
*Two bars going at the same time. One guys bar and one girls bar.
*While a girl and guy works on the G2O, the other 2 are working on the sled pulls, then swap.
35:00
Max reps sled drags in 5 minutes of 20m shuttles
*One sled for girls and guys with 50kg stacked on it
40:00
Finish