Skill/Strength:
Every 3 min for 4 Rounds
5 Overhead Squats+10 Back Squats at 60% Overhead Squat 1RM
Metcon:
3 Rounds
400m Run with Wallball 20/14lbs
15 Burpee Chest to Bar Pullups
15 min cap
Accessory Work:
15 min Handstand Walk Practice
-Weight shifts off box/on wall, walk into wall, walk with friend holding ankles, walk around objects, walk max distance etc.
Mobility:
3 min quad smash per side
3 min lat smash per side
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Andrew Schwoerer
12:57. 20# WB. C2B mostly ended up being regular pullups
Up to 95# on squats
13
0
Carrie Schatzman
Capped at 9 burpees rd 3; scaled: jumping c2b biked;
Squats at 85#; HSW accessory w Erika;
active recovery day = active > recovery.
9
0
Ian Wilson
Fun with Friends!!
Up to 155#, Ran as slow as possible but finished. Make it a great day!
11
0
Joe Nygren
Did a couple “Garage Games” wods
21-15-19 alt db snatches @35# & knees to chest-3:00min w/ 10 min cap. Worked up to 2rm max thruster in 5 min- 155#
11
0
Jordan Teague
CrossFit Central London Drop in
Diane- 21-15-9 DLs/HSPUs
DLs @70kg, PUs off a box. 6:42
8
0
Steven Leiterman
14:02 RX Splits (4:13/5:17/4:32)
Another rawdog sesh in the books for the complex - 135lbs
12
0