CrossFit

“Uncle Derek’s Belated 34th Birthday Bonanza”

34 Pistols (alternating)

3 Rounds:

  • 4 Squat Cleans(115/185)
  • 4 Deadlifts(115/185)

3 Rounds:

  • 4 Squat Snatches(95/135)
  • 4 OH Squats(95/135)

34 Pistols (alternating)

Basics

*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

Max Effort 2k Row

*Rest 1:1

Then…

  • 50 HR Pushups
  • 40 KB Swings
  • 30 Ab Mat Situps
  • 20 Dips(Ring/Parallette)
  • 10 HSPU