AMRAP in 20 minutes of:

– 9 deadlifts (185/135)

– 12 hand release push-ups

– 100m sprint

+

max handstand holds x 2

15 min power snatch/overhead squat work

+

10 overhead squats (115/75)

1 box jump (30/24)

9 overhead squats

2 box jumps

continue this pattern until…

1 overhead squat

10 box jumps

Finish with 20 burpees

3-3-3 Clean

“Helen”
3 rounds of for time of…

– 400m run

– 21 kettlebell swings (1.5/1)

– 12 pull-ups

Gand Opening Party This Saturday!

ED*CF Grand Opening Party

When: This Saturday (August 27th) from 6-9pm

Where: East Dallas CrossFit located at 2201 Tucker St., Suite 106 75214

What to Expect: A quick workout followed by fajitas (almost paleo!) and beer. Oh and shirts for sale ($15)!!

Who is Invited: Everyone! Bring a friend!

**No free workout at 10 am, will be held at 6pm.

Call or email for more details pertaining to the event.

For time:

– 21 overhead squats (75/45lb)

– 21 hand release push-ups

– 100m run

– 15 overhead squats

– 15 hand release push-ups

– 100m run

– 9 overhead squats

– 9 hand release push-ups

– 100m run

Elements Day 5:

– Squat Clean

– Snatch Intro

WOD:

5 Rounds of…

– 15 deadlift (185/135)

– 15 toes to bar

5 Rounds for time:

– 10 thrusters (95/65)

– 10 box jumps (24/20)

– 10 weighted sit-ups (25/10)

– 100 m run