“Cindy”

AMRAP in 20min of:

5 Pull Ups
10 Push ups
15 Squats

For Load:

Thruster
3-3-3-3-3-3

Finisher: Max Jumping Squats in 3min

The sign up registration is on the front desk so get in ASAP and put your name down for what promises to be a fun day! There will be 2 WOD’s with the top 10 female and male finishers moving on to a final workout.$50 will get you signed up and a Roar Games 2013 shirt. All names MUST be down and paid by next Wednesday the 29th of May. This is designed for ALL CrossFit Roar members to compete regardless of experience or ability. Sign up, throw down and have a great time doing it!!

AMRAP in 10min:

10 Deadlift 100kg (70kg)
15 Box Jump 24” (20”)
20 Sit Up

“Nancy”

5 Rounds For Time:

400m Run
15 Overhead Squat 42.5kg (30kg)

Finisher: Max Broad Jump in 3min

For Load:

Split Jerk
3-2-2-1-1-1

Finisher: Max Strict Pull Up in 3 min

5 Rounds For Time:

30 Double Unders
10 SDHP 50kg (35kg)

Rest Day

“Murph”

For Time:

1 mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 mile Run

Break up the Pull Ups, Push Ups and Squats as needed

For Load:

Snatch
2-2-2-2-2-2

Finisher: As a Team complete AMRAP in 5 min of a Rope Climb