Skills: Pistols Team Workout:Complete as many rounds as possible in 20 minutes:12 Dumbbell Squat Cleans 35/257 Push-upsRun 50 Feet Post rounds completed to comments. Only one team member may work at a time. As soon as one member finished the run, the second member may begin the next round.

Hang Muscle Snatch5-5-5 Complete as many round of the following as possible in 8 minutes: 95 pound Hang Power Snatch, 3 reps95 pound Front Rack lunges, 6 repsToes to bar, 9 reps Post rounds completed to comments.

CrossFit Warm Up 2x 3 rounds10 Cosack Squats10 PVC Pass throughs Team Workout: In 25 minutes athlete’s one and two execute at many –Alternating single unders and Push-ups as possible while athlete three completes250 meter rowing. Athletes one and two can only work while athlete three is rowing. The teams score is the total number of alternating single unders and push-ups completed in the 25 minutes.

15.2From 0:00-3:002 rounds of:10 overhead squats (95 / 65 lb.)10 chest-to-bar pull-ups Add 2 reps every 3 min block you complete.

Warm-up Charlie x2XiaopingWindmillsHalf kneeling one-handed press x5kneeling WindmillCossack squatWindmill PancakesCrap Toe touchEvery move is 5 each side Team Workout:Complete the following for time50-50-40-40-30-30-20-20-10-10 AirDyne calories

Weight pull-ups 3-3-3-3-3 5 rounds for time:12 Pull-ups12 DipsRun 200m

Every minute on the minute for 12 minutes:Hang Clean x2 @75% 1rm Complete as many rounds of the following as possible in 100 seconds:115 pound Push-press, 9 repsBox Jump, 6 Rest 100 and repeat 1 more time. Rest 5 minutes Complete as many rounds of the following as possible in 100 seconds115 pound Hang Power Clean, 12 reps115 pound Push-Jerk, 9 reps Rest 100 and repeat 1 more time.

Front Squat 3-3-3-3-3 Complete as many rounds of the following as possible in 2 minutes:55 pound DB swing, 9 repsPush-ups, 9 reps Rest 2 minutes and repeat once Rest 5 minutes then – Complete as many rounds of the following as possible in 2 minutes55 pound DB swing, 6 repsPush-ups, 6 rep Rest 2 minutes and repeat once.

CrossFit Warm Up – complete 2x As a team, complete as many rounds of the following as possible in 20 minutes. Suitcase Deadlift, 20 repsBear Crawl, 60 feetDB Snatch, 20 repsCrossFit Football Burpee, 20 repsJump Touch, 20 reps Only one member may work at a time, but may switch as needed.