1.) 2 min Frog Stretch, then 3 min IT Band smash per side
2.) For Time:
Row 900m
30 Thrusters 95/65lbs
1 Legless Rope Climb 1 Rope Climb
Row 600m
20 Thrusters 115/85lbs
1 Legless Rope Climb 1 Rope Climb
Row 300m
10 Thrusters 135/95lbs
1 Legless Rope Climb 1 Rope Climb
*3.)Every 2 min for 5 Rounds
5 Front Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
2.) For Time:
Row 900m
30 Thrusters 95/65lbs
1 Legless Rope Climb 1 Rope Climb
Row 600m
20 Thrusters 115/85lbs
1 Legless Rope Climb 1 Rope Climb
Row 300m
10 Thrusters 135/95lbs
1 Legless Rope Climb 1 Rope Climb
*3.)Every 2 min for 5 Rounds
5 Front Squat @ 75% 1RM (does not have to be unbroken, just completed in 2 min)
You must login above to log your score
Liz LeCaptain
22:47
i think?
11
3
If it wasn’t for Ke$ha coming on I woulda won this one
she's my girl!
Shouldn't need Tik Tok to remind you you're on a clock, Sal. It says "for time" ;)
Megan Vogel
Kato Crossfit
24 min AMRAP. 6 BMU/10 cal row/12 S20H/24 sit ups. + CJ from yesterday.
6
0
Pauly VanderKelen
14:21
Rowed approximately 1:48 pace / 18-12 for 95#, 12-8 for 115#, 6-4 for 135#.
1
0
Sal Bertuglia
Done ✅
“If you can dodge a wrench, you can dodge a ball” - Patches O’Houlihan
9
2
Theresa Rosenquist
21:20**
WOD Mods: DB Thrust.@ #17.5/20/25, no leg less RC (getting better!).
8
0
Tim Houge
21:39 RX w/ my first ever rope climbs (but only half way up)
2.5 mile miserable run after
8
0
Timm Uhlmann
21:20 rx, I need to learn how to breathe on thrusters
Another all leg day at the gym. FS #185
7
0