To be announced at the gym.

Clean and Jerk EMOTM for 15 Minutes.

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3 Rounds

AMRAP 5 Minutes

1 Minute of rest

Run 200m

3 Muscle Ups

6 Push Press 135/95

9 Wall Balls

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3 ROUNDS

AMRAP 7 Minutes

Rest 3 Minutes

Dead-Lift: 5

Clean: 5

Front Squat: 5

Push Jerk: 5

Back Squat: 5

135/95

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EMOTM for 25 minutes

1 Clean and Jerk

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4 Rounds

Amrap 4 minutes

Rest 1 minute

Run 100

7 Burpees

7 Thrusters 95/65

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Row 1000m

Then

21-15-9

American Swing 24kg/16kg

Burpee

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2 Person WOD

Burpees 1-10 x1

Push Press 2-20 x2

Pull-ups 1-10 x1

Wall Balls 2-20 x2

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Every minute on the minute for 25 minutes

Perform a Hang Power Clean, Hang Clean and a touch and go Clean.

*must hang on to the bar for the three reps, if you drop the bar at anytime, the rep is over.

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"CrossFit for Hope" workout Promo - video [wmv] [mov] [HD mov]

Enlarge image

Poster at St. Jude. CrossFit for Hope supports St. Jude Children's Research Hospital.

5 Rounds

21 KB Swings

21 Push-ups

21 AbMat Sit-ups

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"Be Stiff" from CrossFit South Bay (CA).

5 Rounds for time

Run 200

Lunge 25 yds.

Broad jump 25 yds.

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