Workout, Happening, and Updates at CROSSFIT SOUTH COBB

A. Back Squat 8-8-8 B. As Many Rounds as Possible in Twelve Minutes of: 35 Double Unders 7 Burpees 5 Toes to Bar

A. Strict Press 2-2-2-2 B. As Many Rounds as Possible in Eight Minutes of: 5 Deadlifts (185/125) 4 Hang Cleans 3 Front Squats 2 Shoulder

A. Row Sprints 8 x 250 meters 1 Minute Rest Between Each Sprint Score is slowest 250 meter Sprint B. 27-21-15-9 Dumbbell Snatch (50/35) Wall

A. Clean & Jerk Ladder (135/95) Minute 1: 1 Clean & Jerk Minute 2: 2 Clean & Jerk Minute 3: 3 Clean & Jerk Minute

A. Deadlifts 6-6-6-6-6 B. “Annie” 50-40-30-20-10 Double Unders Sit Ups

A. “Colin” 50/35 Calorie Row 600 meter Run 30 Hang Power Snatch (95/65) 600 meter Run 5 Rope Climbs B. Barbell Club Meets at 6:30pm!

A. Strict Press 3-3-3-3-3 B. As Many Rounds as Possible in Four Minutes of: 6 Wallball Shots (20/14) 4 Burpees Rest Four Minutes As Many

A.  Max Height Seated Box Jump 10:00 Minute Time Cap B.  “Helen” Three Rounds for Time 400 meter Run 21 Kettlebell Swings 12 Pull Ups

A.  On a Running Clock: 0:00-8:00 Three Rounds 7 Power Cleans (155/105) 7 Burpees Over Bar 21 Air Squats 8:00-16:00 Three Round 7 Pull Ups

A.  Push Press + Split Jerk (1+1) 5 Working Sets   B.  “Shane” Every Minute on the Minute for Fifteen Minutes: Minute 1:  125 meter

A. Deadlift 8-8-8-8-8 B. “Bad Bo” Four Rounds for Time: 20 meter Kettlebell Goblet Squat Lunges (53/35) 8 GHD or V-Ups 20 meter Bear Crawl

A. “Incubator” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Box Jumps (24/20) Toes to Bar Wallball Shots (20/14) *After rounds 9, 4,

A. Strict Press 4-4-4-4-4 B. As Many Rounds as Possible in Fourteen Minutes 400 meter sprint With the remaining time: 8 Alternating Dumbbell Snatch (50/35)

A. Front Squat 1-1-1-1-1-1 B. “2 Minute Defense” 35 Double Unders 10 Kettlebell Swings (70/53) 8 Hang Squat Cleans (135/95) 200 Meter Sprint Rest 2:00

A. As Many Rounds as Possible in Thirteen Minutes: 13 Toes to Bar 13 Kettlebell Swings (70/53) 13 Box Jump Over (30/24) B. Accessory work

A. For Time: 400 meter Run 40 Alternating Dumbbell Snatches (50/35) 400 meter Run B. Snatch 3-3-3-3 Work to a heavy three reps for the

A. Strict Press 5-5-5-5-5 B. As Many Rounds as Possible Seven Minutes: 2, 4, 6, 8…(add two reps each round) Dumbbell Hang Clean & Jerk

A. Front Squat 2-2-2-2-2 B. As Many Rounds as Possible in Ten Minutes of: 3-6-9-12-15-18-21… Thrusters (95/65) Bar Facing Burpees 30 Double Unders after each

A. “Murph” For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run Just a reminder that our modified

A. Every Minute on the Minute for Twelve Minutes: Odd: 5 Hang Power Snatch (115/75) Even: 8 Box Jumps (30/24) Rest One Minute Every Minute

A. Bench Press 1-1-1-1-1 B. Five Rounds for Time: 200 meter Run 3 Rope Climbs 10 V-Ups or GHD Sit Ups (19:00 minute time cap)

A. Benchmark Workout 30 Minute Running Clock: 0-8:00 Find 3 Rep Max Front Squat from the rack 08:00-12:00 Rest 12:00-20:00 As Many Rounds as Possible

A. Tabata Russian Kettlebell Swings (53/35) Push Ups Double Unders Sit Ups * 8 rounds each movement. Score is lowest round of each of the

A. Weighted Pull Ups 4-4-4-4-4 B. “Grace” For Time: 30 Clean & Jerks (135/95) C. Barbell Club Meets at 6:30pm! Hang Power Snatch 5×2 OHS-

A. On a Running Clock: Every Minute on the Minute for Ten Minutes: Odd: Run 200 meters Even: 6 Tire flip + Jump through Rest

A. “Nate” As Many Rounds as Possible in Twenty Minutes of: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (70/53)

A. “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 (11:00 minute time cap) B. Seven Rounds for Time: 9 Dumbbell Hang Squat Cleans (35/25)(50/35Rx+) 10 V-Ups or GHD Sit Ups