Hi-C

CrossFit Houston Summer Challenge here we come....WATCH OUT for CSCF!

Choice skill work
10-15 min


Event 2 (North European Sectional)

35 Sumo deadlift highpulls (90/45#)
50 Box jumps (24/18 inches)
35 Push press (90/45#)
50 Squats
35 Toes-to-Bar
50 Kettlebell swings (24 kg/16kg)
30 meters Walking lunge (24kg/16kg)
50 Burpees

Volcano

Press
3-3-3-3

Hawaii sectional wod 3

For time:
150 Double-unders
9 Deadlifts (315/185lbs)
100 Double-unders
6 Deadlifts (315/185lbs)
50 Double-unders
3 Deadlifts (315/185lbs)

Rematch

Overhead Squat
5-5-4-4-3-3


"Mabry Medley"

3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees

TGIF

Strength - 5 sets of whatever you want to work on - weakness preferably

WOD -

Deadlift (225#/165#) 3,6,9,12,15
Push up 6,12,18,24,30

Get up!

DB Bench Press
10-10-10

WOD - 12 min AMRAP
Barbell lunge 50m (95#/65#)
10 box jumps

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