MONDAY

Back Squat
6x2

21-15-9

  • Parallette handstand push-ups
  • Bar muscle-ups

TUESDAY

Skills: L-Sits and other fun

42-30-18

  • Ball Slams
  • Burpees
  • Double Unders

WEDNESDAY

Pull Ups

  • 8 Min to Max Wtd Pull Up
  • 2x4 @60%

CROSSFIT BASELINE
(OR L2 BASELINE)

retest!

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah.

THURSDAY

"Hall"
5 Rounds for Time

  • 3 Cleans (225# | 155#)
  • 200 meter Sprint
  • 20 Kettlebell Snatches (1.5p | 1p)

2 minutes Rest

FRIDAY

Sumo Deadlifts

3x2

EMOM for 15 minutes:

  • Min 1: 6 Strict Knees to Elbows
  • Min 2: 15/12 Calorie Row
  • Min 3: 3 Sumo Deadlifts

SATURDAY

In Teams of 2:

Station 1:
150 Ring Push-Ups
One partner works, the other holds top of deadlift (165# | 113#). Switch as needed.

Station 2:
150 KBS (1.5p | 1p)
One partner swings, the other holds their KB at chest height.
Dropping KB below chest height = 3 burpee penalty (per person!).

Station 3:
150 Wall Balls (20/14)
One partner works, the other holds plank. Switch upon dropping plank or as needed.

Station 4:
150 Ball Slams
One partner slams, the other holds loaded barbell in front rack (165# | 113#). Switch upon dropping plank or as needed.

SUNDAY

6 Rounds for Max Reps:
AMRAP in 90s

  • 15 Pull Ups (lvl 1: 9 pull ups)
  • 5 Ground to Overhead (175# | 113#) (lvl 1: 3 ground to overhead)
  • MAX Double Unders

Rest 90 seconds between sets