Shogun CrossFit

3 Rounds For Time

20 Pistols

25 Kettle Bell Swing 1.5/2P

30 Box Jump 20″/24″

AWESOME all around Pistol Video!

12 Minutes to Establish 3 Rep Maximum Push Presses**

Weight MUST come from the ground either by squat clean, power clean, dead lift/hang power clean or dead lift/squat clean.

~Then~

Skill: GHD Sit Ups. Practice 8-12 rep sets of Unbroken GHD’s (if proficient) or work smaller connected sets with flawless form. Only pass horizontal if proficient at GHD’s. 10 minutes or less including rest.

Rest!

4 Rounds For Time:

15 Toes to Bar

25 Air Squats

400M Sprint

3 min Max Effort Wall Balls 20#/14# to a 9′/10′ target

3 min Max Effort Kettle Bell Snatches 1/1.5 Pood (alternating)

-1 min Rest

2 min ME Wall Balls

2 min ME KB Snatches 1/1.5P (alternating)

-1 min Rest

1 min ME Wall Balls

1 min ME KB Snatches 1/1.5P (alternating)

-1 min Rest

– then:

For time:

20 Push Jerks 155/105#

For Time:

15 Thrusters @ 135#
Run 200 meters
20 Thrusters @ 95#
Run 400 meters
30 Thrusters @ 65#
Run 800 meters