1.) CFGB #2
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24″
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean 1 Jerk, start at approx 60%, add load each round.
Note: reset or touch and go your choice
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock??
Nitro
10 rounds
100m shuttle run(10m)
5 Burpees over box 30/24″
5 power snatch 115/85lb
*2.) EMOM for 6 minutes
3 Front Squat @ approx 75%
*3.) 27-21-15-9-3
Cal Row
Cal AssaultBike
*4.) Every 2 minutes for 12 minutes complete reps of 5-5-3-3-1-1 Clean 1 Jerk, start at approx 60%, add load each round.
Note: reset or touch and go your choice
*5.) 6 minute AMRAP
Add 1 rep every round
10 GHD Sit-Ups
10 Strict Toes to Bar
*6.) 7 minutes alternating every 30 seconds
Hallow Rock
Superman
Note: it doesn’t say hallow rock hold it’s says hallow rock so the goal is to rock??
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Alyssa DeNoble
19:36 forgot the box on 20” for the first half 🤦♀️
145fs, ^145 c&j complex. Some ab stuff 😜
1
0
Betsy Soletski
19:04 55#
At home with Zach and Grant. Then a quick plunge in the ice bath/pool. ❄️
2
0
Bruce Hoffort
26:14 w/ 95#
Hit a high of 1 mph on the sprints.
14
2
I'm still getting the hang of the fact that I'm not 21 anymore...
It's worth noting you started the marathon with a sprint... :)
Danielle Sherman
14:28
Skirg. Burpees to 20” box. SP 65. SPU emom. Cal row and HSPU stuff.
7
0
Derek Zehms
18:03
115# h&t The Crossfit gods frown upon me today for I did no extra credit.. :(
6
0
james macco
21:08
And thank you Sal for noticing my perfectly coiffed hair and stylishly trimmed beard.
16
3
It’s hard to ignore someone who looks like they were sculptued by Michangelo himself
I get that a lot.
Cowabunga dude
Krystal Lowney
25:32 pretty sure I did 11 rounds
...or else I’m just really slow. 65#
15
3
Lauren Kalil
17:39 RX
FS 160#, C&J up to 165#, GHDS/strict T2B, GH raises/reverse hyper, barbell
10
0
Megan Vogel
Beat Bruce. Only goal for the day. :)
21:38 ** 75#, hands/toes, 155# FS, 85-175# clean/jerk. Back later for Toms gymnasty class :)
18
2
...your bar is set WAY too low if you just need to be an old goalie! :)
Says the guy who was talking smack yesterday!
Theresa Rosenquist
17:54**
**mods: 125m row/grasshopper-10" BJO/#155 DL. Post! 5×{10 bridges (#135)/10 FBFly (#12.5) & 50 GHSU/50 GH-HE.
10
0
Timm Uhlmann
18:10
First snatches on the wrist! 77 lbs. Look ma! No handsies BBO. EC 2 @145. 3 rounds EC #5
10
0