Skill/Strength:
EMOM 14
1: 7 Shuttle Runs (try hard)
2: 2 Legless Rope Climbs
-Scale shuttle reps to 5 or 6 if needed
-Scale LRC to RC, or 6 rope pulls
Metcon:
10-8-6-4-2-4-6-8-10
Alt. Dumbbell Hang Clean and Jerks 50/35lbs
Line Facing Burpees
-15 min cap
Accessory Work:
2 Rounds
8 Bench Press at 62% + 8 Strict Pull Up
6 Bench Press at 72%+ 6 Strict Pull Up
4 Bench Press at 82% + 4 Strict Pull Up
-2 Min Rest between each set
-Add 5% to barbell weight second time through
-Hold a Dumbbell between your feet on the second time through pullups
Mobility:
3 min bicep smash per side
3 min pec smash per side
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Alex Ebert
9:29rx
7 shuttles and first two rds 2 legless but then turned to 1 legless each rd for 3-7
12
0
Celia Osorno
7:16
RX but I think line step overs might not be
Legless rope climbs RX twice 🔥💪🏽
13
0
Danielle Stelmach
9:39 Rx // EMOM 7 shuttles-1 regular rope climb
CrossFit Games bet penalty: 30:17 *100 thrusters @ 65#/70 burpees (10 each time the bar dropped)
12
0
David Rueckl
10:24 masters RX
EMOM 7 shuttles 3 sitting box rope climbs. Honestly felt like a fish out of water, but we all start somewhere!!!
Showed up and moved forward 30’
12
0
Erika Donaldson
9:16rx
Emom first 4 rounds decent then feel apart from there. 7,7,7,7 5,5,6. 1 legless rope climb first 4 rounds then about halfway up the rest
13
0
Jenny Renon
Deadlifts up to 185#
3 rds: 15 cal bike/10 alt DB snatch/9 burpee over DB then 45 cal bike/36 DB snatch/27 burpee over DB — 16:07 @CF Citrine
11
0
Jenny Wesolowski
8:08 rx
7 shuttles per rd and 1 regular rope climb per rd. Getting a little faster at descending.
12
0
Joe Nygren
Garage Games stuff
30 DL, 30 lat bar burpees, 20 DL, 20 lat bar burpees, 10 DL, 10 lat bar burpees (185#) 12 min cap, 6:30 my time———11 min AMRAP 15 wall ball (14#), 20 cal row, 25 single unders. 4+16 cal
12
0
Matt Smith
13:06
20# WB, burpee’s, sit-ups. Same rep scheme. Rested 1-minute before climbing back up the ladder. At home. F*ck burpees.
11
0
Sarah Anderson
9:30 scaled DB
First time getting all the way up the rope (7x!) since pre-baby 🥳
12
0
Tilly Yakes
9:58 25# db
7 shuttle runs, 2 rope climbs @ 3/4 up for first 8 rnds, 1 all the way for rest. Skipped one round of rope climbs to prevent a fall down & go boom
14
0
Travis Bittermann
8:32
Emom was hard today was rough. Mixed with leg when hands started to slip on emom
13
0