Metcon:
35 min AMRAP
2 Power Clean and Jerk @70%, no more than 205/155lbs
400m Run
2 Power Clean and Jerk
20 GHD Situps
2 Power Clean and Jerk
2 Legless Rope Climbs
Accessory Work:
Death by 2 Calorie Row
Min 1: Complete 2 cal row
Min 2: Complete 4 cal row…and so on
Rest 5 min
Death by 2 Burpees over the rower
Min 1: Complete 2 burpees over the rower
Min 2: Complete 4 Burpees over the rower….and so on
Mobility:
Kettlebell smash forearms- 2 min each side
Lat smash with foam roller – 2 min each side
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Barb :)
4 and 4 rope pulls short of 5
60# C&J, .75 echo, 14# med ball sit-ups, 6 rope pulls.
I loved this one!
12
0
Celia Osorno
Into round 5 1 clean & jerk after GHDs
One leg less rope climb to the red line, no cheating! 💪🏽💪🏽💪🏽
18
0
Chad Wusterbarth
4 rounds. 155# C&J. One leg less rope climb. All legs after that. It’s been a long time.
3
0
Heather Phillips
4 + GHDs
70# C&J
Scaled to 1 15’ rope climb for 2 rounds, rope pulls after attempt for other 2
11
0
Jenny Wesolowski
6 + 69m (couldn’t ask for a better score!)
Scaled to 90# pc (first round at 85#) (did only pc, no jerk, shitty shoulder). Rope climb with legs practicing j hook not to 15 ft. Maybe 10 ft?
16
0
Justin Peterson
6+400m+1 Power Clean and Jerk at 205lbs
Accessory Work: through 13/24 Cals & 12/20 Burpees.
17
0
Mike Cegelski
4+ 1 C& J of last set
155#. Legless until I got scared. Barbell. PT w/JT and 50% of the other CFGB coaches.
25
1
L.O.L
Sam Carter
4 + 2 C&J
#110
Legless
17
3
Theresa Rosenquist
4 +1 PCln (#85)
😃 Super Fun!(just not EZ)🤢 1LL attempt + lock & climb~12’}x2, AB 1.2 km, Jk@#30(LA). Mob post.
16
0
Timm Uhlmann
Almost 5 @160 👀
No rope climbs in 5th round. Mostly legfull, like 1/2 legless each round
14
0