CrossFit Amarillo

WOD:

Press 3X5

• Sets Across
• Add 5lbs to last session

6 Rounds for time

3 Hang Power cleans

6 Clapping Push-ups

3 Shuttle Runs

Mark's Daily Apple: A Primal Primer, Whey Protein

**Happy Birthday Michelle!!!**

WOD: 

Back Squat 3X5

• Sets across
• Add 5lbs to last session 

AMRAP in 8 min

Medicine Ball Complex

10 Med Ball Slashers Left side

10 Med Ball Slashers Right Side

10 Med Ball Cleans

10 Med Ball Swings

WOD:

10! for time of

Thrusters

Knees-to-Elbows

Superbowl Shuffle:

The Ickey Shuffle:

WOD:

Deadlift 1X5

• Each pull from dead stop
• Add 5lbs to last session

4 rounds for time

20 Kettlebell Swings

15 Box Jumps

10 Tactical Lunges

Gluten: What you don't know might kill you

WOD:

Weighted Pull-ups 3X5

• Sets across of equal weight
• Add 5lbs to last session

3 Rounds for time of:
10 Clean and Jerk
30 GHD Situps

CrossFit Verve on SWAT Magazine TV: 

Salt, Cooking, and the Paleo Diet: