NurseMean’s BodyBlog

Crossfit.com

Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Total Pounds: 55 lbs

Cardio
Sprint 15 min
Walk 5 min 3.5 mph
Sprint 1 min 6.0 mph
Break 2 min 3.5 mph

Stair climber 15 min
Level 50
5 min straight forward
10 min (Reverse in all directions while climbing)

Crossfit.com

"Kelly"

5 Rounds for Time:

15 box jumps
400 meter Run
15 Wall Ball Shots, 15 reps

Total Time: 23:19

Crossfit.com

"Fran"

21-15-9 reps for time of

45 lb Thrusters
Pull ups

Total Time: 10:47

Crossfit.com

"Cindy"
In as many rounds as possible in 20 min:

5 Pull Ups
10 Push ups
15 Squats

Total Rounds: 9 Rounds

Extra Cardio:
Sprint 20 min
5 min walk 3.5 mph
1 min sprint 6.0 mph
2 min walk 3.5 mph

Crossfit.com

Five Rounds for Time:
45 lb Snatch, 3 reps
45 1b Overhead Squat, 15 reps
400 meter Run

Total Time: 32:04