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CrossFit Summit programming has been replaced with Fusion Fitness - please learn more at this link.

AMRAP 25

As many rounds as possible in 25 minutes of:

1/4 mile run
25- Kb swings CF-24/20kg SM-20/16kg
20-Push ups
15-Pull-ups

Post how many rounds completed and if there were any scale/mods.

Interesting

This is an interesting video that was posted on crossfit.com. It talks about how we all have talent but we have to grow it with pratice, coaching and extreme concentration. Nightline: The Talent Factories

Lunge, Leg Raise, Jumprope

3 rounds for time of:

Lap lunge plate carry- CF-45/35#  SM-35/25#

25- leg raises

300 single unders or 100 dbl unders

Use a metal plate for your lunges, SM just carry the plate and CF carry the plate overhead but focus on keeping active shoulders. Post time and if any scale/mods.  

Run, Deads, KTE's

For time

Run-1/4 mile
Deads-21/15/9  CF-BW SM-3/4 BW
KTE's- CF-TTB 21/15/9


There will be four rounds of running, if needed sub 500 M row or 3/4 mile bike ride. Start and end with the run, after the first run complete 21 deads and 21 KTE's then followed by another run and then 15 of each and then run and then 9 of each, finishing it with a run. CF will do toes to bar instead of knees to elbows and full body weight deads. SM will do 3/4 body weight and knees to elbows. Post time and if any scale/mods.

Fran

One of the Girls

21/15/9 for time:

Thrusters CF-45/30kg SM 30/20kg
Pull ups


post time and if any scale/mods.

Squats & Dips

Not for time, lots of rest in between sets.


Squats- 7/7/5/5/3/3/1 Work to 1RM

Ring Dips- Max ring dips after each set

Post 1RM squat and your best round of max ring dips. Record any scale/mods.