Strength/Skill:
Every 2:00 for 5 rounds
Front Squat
2×5 @ 60%
1×4 @ 70%
2×3 @ 80%
Metcon:
2 Rounds
21 Thrusters 95/65lbs
15 Pullups
9 Bar Muscle Ups
Accessory Work:
Arms by Odin
“Run the plates”
10 reps of super light weight (ex. 10# plate) and then go up to the next weight immediately (ex. 15# then 25#, etc.) until your arms fall off (or fail)
Mobility:
Elevated pigeon stretch on a box (sit into stretch for 5 secs. And then release. Repeat 10X)
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Barb :)
13:59.69 55#, banded pull-ups, low bird perch MU
Front squats 70, 90, 110
8
2
Jenny Wesolowski
9:10
60# (scaled a little because slight shoulder twinge. Felt better as they went), blue band pu, box bmu. Fs @ 85, 100, 115#
7
0
Mel Sanders
9:20 scaled
FS 85/11/110
Thruster #35, black band PU, jumping BMU
The ice therapy shower was euphoric, one can only hope the new place has one too!
8
0
Steve Kaster
275/315/365 back squats
8th CrossFit anniversary today💪
12
1
Congrats! 1 year for me 😍
Theresa Rosenquist
7:49***
***Super Scl’d: #26 SA KB Th-RR-RingThing MU -> max effort AB Cals to TC: 51. EC: MATs!! 😝
7
0
Tim S.
11:50 scaled
Deadlift. Push press. 2 green band aid pull ups. Jump bird perch mu. 2 week hiatus, felt good to be "back"
11
0