250 meter Run

5 Rounds of:

10 Lunges

10 Air Squats

10 Sit-Ups

8 Burpees

Cash-Out:

250 meter Run

Annie

50-40-30-20-10 Reps For Time

Double-Under

Sit-Ups

12 minutes

Team of two

 5   Tire Turns

 10 Tire jumps

20 MIN AMRAP:

1-10  Squat Cleans

10-1  Toes to Bar

Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques.

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Complex x 7 rounds

1  Sn.Pull

2  High Hang

3 S. Balance

4 OH squat

12 RFT

7 Wall Balls (20/14 lb.)

5 Handstand Push-Ups

3 Power Clean (225/155 lb.)

Wall Balls

Handstand Push-Ups

Power Clean

Snatch Complex

Double-Under

Sit-Ups

Squat Cleans

Toes to Bar

Tire Turns

Tire jumps

Photos by : Melissa Kiel, owner EOB CrossFit 

3 Rounds for Time

21 KTE

30 Double DB Push Press (53/35)

200’ Kb Front Rack Lunge