1.) Every 2 minutes Front Squat reps of 5-3-3-2-2-1-1-1-1-1, add load every round
2.) Chocolate cake
Row 25 cal
21-15-9
Single Arm Overhead Squat 85/60lb
Pull-ups
Row 25 cal
note: use either arm for the ohs. its meant to be heavy but if you can’t squat it lower the weight
*3.) 2 Person Team, for time
1 mile Rope Partner Run
50 Synchronized Toes to Bar
*4.) 5 rounds, add load each round
20m Farmer Carry
20m Yoke Carry
3 Box Jumps 42/36″
*5.) CrossFit HQ WOD 170613
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments.