Prometheus CrossFit

Dead Lift:  3×3

3RFT:  21 Pull Ups + 15 Squats + 9 HSPU

Shoulder Press 3×5

3RFT:  400m Run + 40 Abmat Situps

5RFT:  15 Ring Dips + 15 Burpees + 15 Box Jumps

Happy Birthday Diesel!

Back Squat 3×5

4 x max Thrusters in 1 minute (65/95) – rest 1 minute between each round.

Overall Winner:  Kyle Barrett

Most Transformed:  3-Way Tie!  Amy, Fabi, and Gautam!

Kyle will get $140 and the Most Transformed Triplets will get $45 each!  Congratulations to the winners!

Happy Birthday Cindy!

For Time:  100 Pull Ups (10 Abmat Sit Ups per Break)

3×3 Dead Lift

3×2 Cleans

3×2 Snatch

For Time:  200 Push Ups (10 Squats per Break)

For Time:  21-15-9 HSPU/T2B + 200m Run

Front Squat:  3×5

6RFT:  20m Bear Crawl + 25 Air Squat to Bar Tap