Dirty 30

For Time:

30 Box jump, 24 inch box

30 Jumping pull-ups

30 Kettlebell swings, 1 pood (16kg/12)

Walking Lunge, 30 steps

30 Knees to elbows

30 Push press, 20kg/15

30 Back extensions

30 Wall ball shots, 10kg/5 ball

30 Burpees

30 Double unders

Post Times and Comments.

Karen

5 Rds

10 Chest to bar Pull Ups

Max L-Sit

then;

Karen

150 Wall Balls 20/14lb

Post Times and Comments. 

HAPPY BIRTHDAY BOTH COACH TARA "T-BOMB" O'ROURKE & GRANT "SCOTTY" HOLMES

Diane

21, 15, 9

Deadlift 102.5/70kg

Handstand Push Up

Post Times and Comments.

"Gallant"

For time:

Run 1 mile with a 20/14 pound medicine ball
60 Burpee pull-ups
Run 800 meters with a 20/14 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20/14 pound medicine ball
15 Burpee pull-ups

Post time to comments.

AMRAP in 15 Minutes

Run 200m

11 Kettlebell Swings 24/16kg

7 Pull Ups

Post Scores and Comments.

We would like to take a second to say THANK YOU to all that have help us out so far by donating: Greg & Kev, George Mylne, Jules Minett, Caleb Kuzmic, CrossFit Frantic, CrossFit Quarter, CrossFit Townsville, Shaun Gillespie, Graham & Trish Holmes, Elle McDonald, Nicky Ascott, Chris Dean, Tim & Vicky Salter, all to all the Anonymous donors (you know who you are!) & to every single member of Southern CrossFit for giving your support to the Team.
"We will do everything we can to make you guys proud at the world games!" - Team SXF

http://www.gofundme.com/sxfcrossfitgames