halfway

Limitless Training Facility – CrossFit

front squat

7 singles

drop set into 5 single leg dumbbell squats per leg every other set AHAP

Saman (Time)

8 Rounds for Time:

13 Deadlifts (185lb/125lb)

17 Wall Balls (20lb/14lb)

400m run
Saman Kunan died after successfully delivering oxygen tanks to the soccer team trapped in a flooded cave in Thailand, but he ran out of oxygen for himself on his return dive. 13 deadlifts for the number of people Saman gave his life for. 17 wall balls for the number of days the boys were trapped under ground. 8 X 400m for the 3.2km the boys were into the cave

hero

Limitless Training Facility – CrossFit

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

basics

Limitless Training Facility – CrossFit

500m Row (Time)

Max Effort 500m Row
3 sets 2 to 1 rest

Metcon (AMRAP – Reps)

20 min cap

800 m run/1000 m row/2 mile bike

directly into

15 bent rows 155/105

4 man makers

12 curtis Ps 155/105

8 devil press

9 shoulder to overhead

12 dumbell burpee deadlift

6 snatches

15 dumbell power cleans