21-15-9 of:
-Barbell Thrusters (95/65 lbs)
-Burpees

-8 Deadlifts (245/185-lbs)
-16 Knees to Elbows
-24 feet Handstand Walk (or 6 wall walks)
-As many unbroken Pull-Ups as possible

*Rest 30 seconds after each round

-25 meter Burpee Broad Jump
-25 meter Walking Lunge Steps
-100 meter Reverse Run
-400 meter Sprint
-50 Double Unders (4:1 Singles)

Another really great week of exercise has passed.  But you still have today to bring in your friends to experience the best workout on the planet!  Happy Cinco De Mayo Everyone!!!

Our Jupiter FL location will be closed today and the workout is the Turtle Trot 5-K at Carlin Park.

For 30 minutes complete as many sets of 5 repetitions as possible. Attempt to increase weight each round. Don’t set the bar down between reps.
Barbell complex:
-Dead Lift
-Power Clean
-Front Squat
-Push Press
-Back Squat Thruster

**All these movements are considered 1-repetition**

Buy-in:
-30 Turkish Get-ups (53/35 pounds)

Then, 3 Rounds:
-100 meter 1 arm Farmer Walk (53/35 lbs)
-15 Kettlebell Burpees (53/35 lbs)
-50 meter Goblet Walking Lunges (53/35 lbs)

For Time:
-3 Snatch (135/95 pounds)
-3 Muscle-up
-800 meter Run
-5 Snatch
-5 Muscle-up
-200 meter Run
-3 Snatch
-3 muscle-up
-400 meter Run
-5 Snatch
-5 muscle-up

-1600 meter Run
-Max unbroken Wall Balls (20/16 lbs)
-800 meter Run
-Max unbroken Thrusters (65/45 lbs)
-400 meter Run
-Max unbroken Kettlebell Swings (53/35 lbs)

Every Minute On the Minute for 10 minutes
-100 meter Sprint
-Rest 2 minutes, Then…
Every Minute On the Minute for 10 minutes
-Even Minutes: AMRAP of Burpee Broad Jumps
-Odd Minutes: AMRAP of Over the Box Jumps (24/18 inches)

MEN:
Chase Daniels of Hard Exercise Works, who sat in 1st place for the majority of Regionals, capped it off with another 1st place finish on Event 6. “Since last year, I’ve been training for this,” he says. “I worked on strength and went back to the basics on deadlifts, Front Squats, back squats, presses, muscle-ups.  This has been the best experience. The workouts this year were better than they’ve ever been,” he says. “I loved the competition, all the athletes were awesome. It feels good right now.”

TEAM:
Hustle Hard Powered by HEW rounds out the top three for the South East. The team says they came out slow at Regionals, but established themselves as the workouts progressed. “We’re in,” Jonathan Adams says. “We just wanted to enjoy the last WOD. It was a great experience.”

Bring a friend for today’s awesome workout at any one of our locations.  And if you’re in South Florida make sure to stop by the South Florida Fairgrounds to support the HEW Team and Individuals for the Southeast Regional CrossFit Games.