PICK YOUR POISON FRIDAY

take one from the board and earn your weekend

THINKING OUTSIDE THE BOX

in 20 minutes, perform as many rounds as possible of:
3 pullups
6 pushups
9 box jumps
post # of rnds to comments

POWER AND STRENGTH

one arm barbell power snatch, left & right
work up to your one rep max
rest
back squat
5-5-5-5-5

THE EPIC BATTLE OF QUALITY VS. QUANTITY

you have 30 min. to do as many L-pullups as possible

CROSSFIT EAST SPECIAL

5 rounds for time
135# deadlift x 15
135# hang power clean x 12
135# front squat x 9
135# push jerk x 6
post time to comments

TEN MINUTE TEST

choose either 24 kg k-bell swings, dbl unders, or box jumps. you have ten minutes to complete as many reps as possible. post number.

SUFFERING ON SATURDAY

in teams of two perform the following in any order for time:
400 mtr overhead keg carry
400 mtr tire toss
buddy ball slams x 50
tire flips x 15
rope climb x 15
hvy bag squats x 50
100# sled drag x 15
ghd wall ball shots x 50
renegade man makers x 50
partition reps any way you want.