Nailed It

Did everyone see Annie on the update show before Regionals last weekend?  Here it is, she nailed it!
In unrelated news, Kyle found the quickest way to transition from burpees to kettlebell swings a couple weeks back.

Workout:

3 Rounds:
6 Back Squat
12 Dumbbell Bench Press

5 rounds:
30 second AMRAP: push press (115/75lb)
30 seconds to get 5 box jumps (30/24in)
30 second AMRAP: toe to bar
30 seconds to get 10 box jumps (24/20in)

King Crossfit

No words needed.

Workout:

2 Rounds:
4 minute AMRAP:
400 meter run buy-in
GHD sit up
- 1 minute rest -
4 minute AMRAP:
400 meter run buy-in
Ball Slam (30/40lb)
- 1 minute rest -
4 minute AMRAP:
400 meter run buy-in
Calorie row
- 1 minute rest -