"Dirty Thirties"

A: For Time (30:00 cap)(shortened CrossFit Mayhem WOD) -

1500m Row

-1 min. rest-

250m Row Sprint

-2 min. rest-

1000m Row

-1 min. rest-

250m Row Sprint

-2 min. rest-

500m Row

-1 min. rest-

250m Row Sprint

~3-5 min. REST~

B: For Time (30:00 cap) -

21-15-9 x Deadlift (c: 225/155, p: 185/135, f: 135/95)

15-12-9 x Squat Clean (c: 135/95, p: 95/65, f: 65/45)

9-6-3 x Jerk (c: 135/95, p: 95/65, f: 65/45)

~no rest~

21-15-9 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/18)

15-12-9 x Handstand Push-Up (Rx = 1 AbMat + 2x 25# Plates)

9-6-3 x Snatch Balance (c: 135/95, p: 95/65, f: 65/45)

Coaches’ Note: 1/2 of class begins with WOD A; 1/2 begins with WOD B.