CrossFit Athletic Group

Five rounds for time of:
Row 500 meters
Run 400 meters

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Complete three rounds for time of:
Run 800 meters
75 Squats
50 Sit-ups

For time:
185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows

"Helen" 

3 rounds for time of: 

400 meter run 

21 kettlebell swings 

12 pull ups 

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Compare to 12/17/25 

Complete as many rounds in twenty minutes as you can of:
Run 200 meters
60-pound Thrusters, 20 reps
20 inch Box Step-ups, with 60 pounds, 20 reps
15 Pull-ups

Post rounds and fractions completed to comments. (CrossFit soldiers, please, introduce yourself to 1st SFG (A) Captain Michael Perry and share your results. perry173@msn.com.)

Warmup

WOD

Run 5k

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3 rounds for time of:
Row 500 meters
50 Dips

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