As Many Rounds As Possible (AMRAP) in 20 minutes:

5 Knees to Elbows

10 Ring Dips

15 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:  Post rounds and reps complete to comments.

1 Round for time:

Run 400m

75 Box Jumps – 24”/20”

Run 600m

50 Box Jumps

Run 800m

25 Box Jumps

Coach’s notes:  Post time to complete to comments.

Overhead Squat (OHS) – 3, 3, 3, 3, 3

Coach’s notes:  Post loads for all sets to comments.

Important Reminder – Canada Day Holiday Hours:

5 Rounds for time(s):

Run 400m

20 Medicine Ball Cleans – 20#/14#

15 Burpees

Rest 2:00

Coach’s notes:  Post time per round and total working time to comments.

1 Round for time:

150 Double Unders

75 GHD Sit-ups

50 Pull-ups

25 Shoulder Press – 115#/75#

Coach’s notes:  Post time to complete to comments.

12, 9, 6 reps for time of:

Deadlift – 315#/210#

Bar Muscle-ups

Compare to December 1, 2014

Coach’s notes:  Post time to complete to comments.  Note that this is the CrossFit.com WOD from yesterday.

A big THANKS to the Crew that volunteered at today’s FireFit competition. CFC members, Sydney and Andrew H., David B., Josh S., Ken C., Derek S., and Nicole B. all spent their day helping out Coach Derek at the fire fighting competition. Thanks for your contributions Crew!