Metcon:
6 Rounds
21/16 Calorie Echo Bike
40ft Handstand Walk
9 Box Jumps up to 40/32” (you pick height, there’s no “Rx”)
3 Rope Climbs
-Rest 2 min between rounds
-Each round has mandatory 5 min cap
-Scale HS Walk to 4 Wall Walks, Scale RC to 6 Strict Pullups per round (with or without bands)
Accessory Work:
4 rounds for quality
Sandbag Bear Hug Hold, pick load, 2 mins
Rest 1 min
Mobility:
3 min delt smash per side
3 min lat smash per side
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Alex Ebert
5 full rds in 39:12 40in/solid 10ft walk.
Math is hard. Gave myself 5 min the first rd and 7 the rest.. oops…. Wondered how I was finishing each rd 😂😂 well finished 5 full rds and finished 6th after the cap
12
0
Andrew Schwoerer
37:40. Wall walks, 36" box. banded strict pullups. Did 40" box jumps on the last round for fun.
12
0
Ashley Brocker
39:14 - slow and choppy HSW, but progressing
[CrossFit is] 1% funner every day
17
2
At first I read this as 1% funnier every day. Which would be really funny.
That’s also true, but I try to be humble
Carrie Schatzman
38:40 scaled; 13 cal bike; 20’ hsw; 24” box jumps, strict banded pull ups: thick green,thin black bands;
2
0
Cass Baier
28:20ish? Scaled to 12-14 cals, 30”, 3 rds of HS walk practice/3WW, 3 RC (some to top some to white tape)
definitely meant 38:20ish LOL
15
0
Danielle Stelmach
Capped each round— rounds 1-3: 2 rope climbs/rounds 4-6: 1 rope climb
16 cal/4ww/32” box jumps/rope climbs
12
0
David Rueckl
Capped every round. 24” box,WW and tried to get one good rope climb per round
Showed up and moved forward 30’
16
2
Erika Donaldson
Took up all the time
24"box, 1 rope climb per round. Some rounds I finished early but took the extra rest time. HSW✅️✅️✅️✅️✅️✅️ nice morning walk and coffee accessory
16
0
Jamie Neubauer
4:12, 4:24, 4:39, 4:15, 4:18, 4:20
Scaled bike cals to 12 for my 🫁, everything else rx (30 in box rd 1 - 32 in box rds 2-6)
10
0
Justin Bruehl
35:36rx40" pain-free shoulder 240ft of hswalk!!😎🥳🥳🙉
3:58/3:47/3:50/4:47/4:52/4:32
15
0
Justin Peterson
28:13 unbroken 40” box. [Splits 3:09/3:04/3:06/3:02/3:01/2:51]
19
2
Megan Johnson
35:31, scaled
Hot mess of scaling, partially thanks to some bad calf cramping that started in rd 2. Wall walks, some 24” box jumps and some goblet squats with a 35# KB, mix of full rope climbs and banded strict PUs. A humbling, slow and steady day for me!
7
0
Pauly VanderKelen
HBBS: 10 reps @ 135,185,235,275, & 315#
4x11 Kneeling Ab Rollouts with 20# in the weight vest alternating with 4x17 Forearm Curls with 35# dumbbells / 3x14 Calf Raise @ 205# alternating with 10 reps of Lateral Raise with 20, 25, & 30# dumbbells.
0
0