WOD

Back Squat: 7-10 Reps @65%-70%
Dumbbell Bench: 15-20 Reps
Sled Push(140ft) @155#

x5 Rounds: 2-3min Rest Between Rounds, Not For Time:
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The Butchers are out and ready for the PM Classes! 😈🔥

A post shared by CrossfitSeguin (@crossfitseguin) on Nov 7, 2017 at 10:43am PST

WOD

8min EMOM of:

Power Clean+ Clean + Jerk @75%-80%
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Bear Complex-8(135#-115#-M/85#-75#-W)
Double Under-50
Bear Complex-8
Hand Release Push Up-40
Bear Complex-8
C2B Pull Up-30
Bear Complex-8
Burpee Box Jump Over-20(24"/20")

For Time: 15min Time Cap:
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WOD

Assault Bike-50cal
Wall Ball-50(Unbroken*)20#/14#
Assault Bike-40
Swing(A)-40(Unbroken*)53#-M/35#-W
Assault Bike-30
Pull Up-30(Unbroken*)

For Time: *5 Burpee Penalty
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2 Rounds of "Big Nate"
200M Run
4 Rounds of "Big Nate"
400M Run
6 Rounds of "Big Nate"
600M Run

For Time:
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Tire Flip-8 @AHAP
Farmers Walk(100ft(50/50) @AHAP
Weighted Push Ups-18

x5 Rounds:
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Muscle Up skills for the 5:30 Crew! . . #crossfitseguin #muscleups #morningcrew #skills #pullups #CrossFit #wodkillas #bodyweightworkout #bodybuilding #powerlifting #strongman

A post shared by CrossfitSeguin (@crossfitseguin) on Nov 3, 2017 at 4:22am PDT

WOD

Front Squat: Find a 1RM:
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15min AMRAP of:

Unbroken Barbell Complex*

Power Clean-3(155#-135#-M/105#-95#-W)
Thruster-6
Back Squat-9
T2B-12
200M Run
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* 5 Lateral Burpee Penalty

WOD

Weightlifting Program Posted on the Board:
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Dumbbell Bench Press-15-20 Reps
Barbell Bent Row-20

x5 Rounds: Then,

GHD Sit Up-15(4sec Count Down)
Weighted Push Up-15 to Sub Max(45#/35#)
2KB Suit Case Deadlift-20(88#-70#-M/70#-53#-W)

x4 Rounds:
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4 Rounds of:

2min Max cal Assault Bike
Swing(A)-15(70#-M/53#-W)
Hand Release Push Up-18
1 Kettlebell Walking Lunge-20

For Time & Cals
---------------------------------------------------------------
5 Rounds of:

Sled Push-140ft(70/70)Start @165#-M/135#-W (Add Each Round)
Weighted Step Up-16(50#-M/35#-W)
Strict L-Sit Pull Up-8
1 Arm DB Clean & Press-6L/6R-AHAP
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Double Under-50
Bear Complex
Target Burpee    >9-12-15 Reps of Each (115#-M/75#-W)

x3 Rounds of:

Rope Climb-3
Push Up-20

x2 Rounds For Time:
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