Warm Up Skills:
AMRAP 7
Run 200m, 10 Ring Rows, 10 Air Squats, 10 Pushups
Metcon:
For time
50 pull-ups, 400-meter run
21 thrusters, 800-meter run
21 thrusters, 400-meter run, 50 pull-ups
Time cap: 20 minutes
♀65 lb (29 kg)
♂95 lb (43 kg)
-Bring a Friends = Scale Run distance if needed, Pullups to Jumping Pullups off a box, thrusters with PVC, light DBs or empty barbell
Accessory Work:
EMOM 8
Odd: 3 Wall Walks
Even: Plank Hold
Mobility:
3 min calf/achilles smash per side
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Alex Ebert
18:46 rx….
Did an extra 150m. Then realized it was 8 not 10 laps. Coming to 5:15 is a different ball game
21
0
Bradley Boockmeier
Played basketball instead of whatever this workout is.
19
1
Hero wod Daniel!
Cody Stelmach
13:40 rx
44 unbroken pu to start (pr), should have just done all 50. Next time 🤘🏼
24
2
Danielle Sherman
19:26
Tried not to rip my hand more, failed. Bike instead of run because I forgot the stroller
18
0
David Rueckl
20:53 finished after the cap
Banded pull ups 65# thrusters.
3 rounds 10 air squats for the warm up.
Showed up and moved forward 30’
14
0
Justin Bruehl
14:15
***echo bike*** 1.2km/2.4km/1.2km🤢 never preferred running more than today
20
0
Justin Peterson
13:35 😵
Never take a month off of CrossFit.
22
5
With this time I am not convinced you did.
Seems to have really affected your performance🤪
You'll be strong
like Samson now!
CrossFit is hard
Liz LeFevre
Capped RX-ish. 5/50 pull ups. Combination butterfly/kipping/ring rows
Satisfied solely because of the fact that my butterfly pull ups r coming along 😁
15
0
Pamela Gehl
2nd set of 21 thrusters done capped
55# barbell. Kipping pullups-50 is alot!
Abrollouts and coffee chat.
16
0