Forged Steele CrossFit

7 ROUNDS FOR TIME

10 Hang cleans + jerk (split is ok)

10 pistols (each leg)

200m run

CORE:  30 V-ups

STRENGTH:  Snatch Balance 5×1 + 2 Overhead Squats

CONDITIONING:  FOUR ROUNDS FOR TIME

50 Double Unders

10 Handstand Pushups

50 Straight Leg Situps

10 Overhead Squats

50 Mountain Climbers

STRENGTH:  Back Squat 5-4-3-2-1

25 minutes AMRAP:

5 Deadlifts (65/95)

5 Power Cleans

5 Front Squats

5 Push Presses

5 Back Squats

5 Back Lunges

STRENGTH:  5X2 Snatch high pull

CONDITIONING:  2 ROUNDS

200m run

10 pullups

200m run

20 burpees

200m run

30 alternating KB swings (55/35)

200m run

40 ball slams

200m run

50 jumping jacks

200m run

60 air squats

REST DAY!

THE “HERO” CHIPPER

“JOSH” – 21 OHS (65/95)

42 Pullups

15 OHS

30 Pullups

9 OHS

18 Pullups

“Nate” – 2 muscle ups (or 2 band transitions + 4 ring kips)

4 HSPU

8 KB swings

5 ROUNDS

“Randy” – 75 Power Snatches (55/75)

“Hanson” + “Badger” – 30 KB Swings (55/35)

30 Burpees

30 GHD Situps

30 Squat Cleans (65/95)

WORKING OFF THE TURKEY!”

5 Parking Lot Laps (1 lap=560m)

25 Burpees

4 Parking Lot Laps

25 Hand Release Push Ups

3 Parking Lot Laps

25 Straight Leg Abmat Situps

2 Parking Lot Laps

25 Kettle Bell Sumo Deadlift High Pulls

1 Parking Lot Lap – BEAR CRAWL!

25 Burpee Broad Jumps