Metcon:
20 min AMRAP
Run 200m
6 Strict Press @55% 1RM, max of 115/85lbs
6 Ninja Roll Ups
6 Bar Muscle Ups
Accessory Work:
8 min AMRAP
30’ Handstand Walk
8 Box Jumps (30/24”)
12 GHD Situps
Mobility:
3 pos banded shoulder stretch – 1 min each
2 min lat smash with lacrosse ball
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Alex Ebert
7 + 1 strict press at 75#
Round 7 3+3 BMU otherwise unbroken
GBB and mobility
10
0
Cody Stelmach
8+ 90.69m
95# SP (little over 55%) // All BMU unbroken// Back/hip felt much better today, continuing to do a lot of accessory work to strengthen that area pre and post wod
14
3
Jacob Anason
7+100m
BMU unbroken // 5+26’ accessory HSW unbroken // GBB
13
2
Jamie Neubauer
5 rds
Modifications: 0.5 mi bike for run , 55# SP, burpee pullups for bmu
10
0
Jennifer Gleason
7+105m… or maybe it was 6+105…Jacob Anason got me all confused!
55# strict press/ BMU on 30” box
9
0
Jordan Teague
4+ 6 strict press.
35# SP (this was light. I wasn't sure my 1RM, but was pleasantly surprised that this was lighter than I thought it was going to be) rig assisted roll ups, bird perch (from 25# plate)
3 +1 WW Accessory work. Scaled wall walks, scaled box jumps (45+25# plate) GHDs to parallel.
10
0
Krystal Lowney
CrossFit Cape Coral
Push jerks, rowing and push ups.
17
1
Hey!! Stop by Croasfit Salvation while you are down there!!!
LAURIE MARTINEZ
5 minus 1 Muscle Up - so close!
250 M Row vs Run, 35# SP, Box assisted BMU. Good Workout!
15
0
Sylvia Christensen
Like 1 round
69 different malfunctions today.. myself being one of them
5
0
Tim Sanders
0
24 min echo bike tabata, pull up work. hmstrg
12
1
You can only go up from zero 😂
Toni Wilson
Present
50# sp, started with banded bmu and then burpee chest to bar, then skipped that movement all together
15
0