**Complete as many rounds and reps as possible in 12 minutes of:**

**30 Power Snatches (115/80)**

**30 Overhead Squats (115/80)
400 M Run**

**30 Box Jumps (24/20)**

**Rx’d + (145/100)**

**1) Back Squat (work to heavy 5 then 10 rep max + 5lbs)**

**Compare 10 rep max and add loads to 7.13.13**

**Kendrick Farris Does Isabel-Video**

**Kendrick Farris Snatches 345lbs-Video**

**CrossFit Murphy Bring A Friend Day Thursday, August 8th**

**How Exercise Changes Fat and Muscle Cells-New York Times**

**“I haven’t been so excited about a Friday since last Friday!”**

1 full + 27 snatch @ 145

5 rep @325 & 10 rep @275

1 full plus 12 snatch @ 95, overhead squat @15, and 28″ box.

5 rep @ 215, 10 rep @ 175

30/30/400/26

325/275

1 Full + 2 snatch @ 145

5 rep @ 325/10 rep @ 305

30/30/400 @ 140

5 Rep @ 325 and 10 Rep @ 315

30/30/400/15 @ 95lb

BS 5 @ 285/ 10 @ 225lb

30/30/400/19 @ 95lb

BS: 225 x 5/ 185 x 10

BS 175x 5

155 x 10

WOD 1 full + 2 @75

BS 5@195; 10@175 (not heavy enough)

WOD – modified – 30 Power Cleans (110); front squats (110) – 1 full + 23 power cleans

1 full+5 snatch @135

5 rep @295 and 10 rep @265

WOD: 1 Full @ 95

30/30/400/6

275*5/255*10

BS 5 reps @ 135/ 10 reps @120

WOD 30 OS/ 30 Front Squat/400 m run/ 15 box steps @65 lbs

Thanks Amanda!

SuMMit CrossFit work outâ€¦..

Strength: deadlift 5×5 (75% 1RM)

WOD: 800 M buy in & out

20 toes to bar

20 ring dips

20 air squats

20 alt hands over knees (R/L=1)

WOD 1 full + 27 Snatches (500m Row for run/80 lb)

WOD @ 65 lbs (30/30/400m/18)

BS 155×5 135×10

BS 405/375

3K row 13:01

BS 5 @ 235, 10 @ 215

1 Full + 1 (105) FS

275/245

1full+1 @115

1 Full + 30 snatches and + 20 OHS @ 80

1 full + 5 snatches (80 lbs)

BS (8/5/13) 10 @ 225