Conditioning:

2 Rounds

AMRAP 5
10 Power Snatch (Rx: 95/65) (Fx: 75/55)
100m Run
Rest 5 Minutes
AMRAP 5
10/7 Calorie Ski Erg
10 Box Jumps (24/20)
Rest 5 Minutes

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Strength:

E2MOM 10
2 Clean Deadlifts + 2 Power Cleans (ME)

Must be touch and go.

Conditioning:

2:00 Work/ 1:00 Rest
Until You Complete:

5 Rounds
20 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
5 Back Squats (Body Weight/.75% Bodyweight)

5 over the bar burpees 

 In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. He was one of 8 men killed when his helicopter was shot down while trying to give back up support to Marcus, better known as the “Lone Survivor”.

“JT” was CrossFit’s very first hero WOD. The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005.

Conditioning:

“JT”
21 – 15 – 9
Handstand Push Ups
Ring Dips
Push Ups

Finisher: 

4 Rounds For Quality

AMRAP :45 Barbell Roll Outs
100m Each Arm Kettlebell Front Rack Carry
15 Russian Kettlebell Swings (AHAP)

Strength:

E3MOM 12
3 Tempo Thrusters (33×1) (↑)

Conditioning:

4 Rounds
Work 1:00/Rest 0:30

1: 20/15 (Fx: 15/12) Calorie Row
2: AMRAP Sit Ups
3: 20/15 (Fx: 15/12) Calorie Assault Bike
4: AMRAP Sit Ups

Strength:

E3MOM 15
6 Deadlifts @75-80%

Conditioning:

5 Rounds

5 Power Cleans (135/95) (Fx: 95/65)
5 Hang Power Clean and Jerks (135/95) (Fx: 95/65)
35 Double Unders

Time Cap 12:00