Mad Max

Skills WOD:

Strict Chest-to-Bar Pull-ups or Strict Pull-ups


Max Rounds in 3 Min. of:

3 Power Cleans (135#/95#)
6 Handstand Push-ups
9 Ball Slams (30#/20#)

Rest 1 minute. Repeat for 5 Cycles. 

Complete as many rounds as possible in each cycle.  Goal is to maintain the max number of rounds across the 5 cycles. Score total rounds.


Max Reps In 6 Minutes of:

800m Run
Max Effort Muscle-ups in remaining time

* Scale to max Ring Dips


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Congrats to Kris and Sam E. for getting their first muscle-ups today! Like the first pull-up that’s a milestone every CrossFitter remembers. Also thanks to Coach Lindsay for having a fun “Rowling” competition post workout tonight.

Tomorrow normal class times. Both classes will do the partner Hero WOD “31 Heroes”.

Worth watching: Highlights from the 2014 Reebok CrossFit Games

Interested in the CF Team Series?  Then start planning, read up and make a team! The more teams the merrier for SRCF.

Registration Open for CrossFit Team Series

Extended Sub-3 Minutes: Team Rogue Fitness Black