“Slingin’ Sammy”
On the minute for 20 minutes:

Minute 1 – 15 Hand-release pushups
Minute 2 – 15/12 Calorie row
Minute 3 – 15 Medball squat cleans (M: 20 lbs, W: 14 lbs)
Minute 4 – 50 Double unders

Posted on CFNE on 28 April 2016


A) Build up to a heavy 2 rep Bench Press

Do one set AMRAP at 60% of first weight.

B) 3x:
Weighted push-up 21’s

C) 6-8x each alternating Tabata
Box/bench Dips
DB curls

2016 California Regionals
Del Mar Fairgrounds, Del Mar, CA
May 13th – 15th, 2016
Eight Regional competitions will take place over three weekends in May 2016. This is the next big event in the CrossFit Games season. The athletes that score in the top 5 from Regionals in the women’s, men’s and team divisions will advance to the Reebok CrossFit Games in July. This is a great event you won’t want to miss and it’s so close to home! You can buy individual day passes or three day passes. Click the link below for direct link to site.

Get your tickets to the California Regionals now on
One day pass – $30
Three-day pass – $75