Skill/Strength:
:40 Death By Shuttle Run
Starting with 1 length (25ft, not 25ft down and back)
-Add one length per round until you cannot complete the required lengths in the given round
Metcon:
Castelia
Retest 10/7/21
15 min AMRAP
10 Box Jumps 30/24”
10 Alt Back Rack Lunges 135/95lbs
10 GHD Situps with 20/14lb medball
Accessory Work:
Every 3 min for 6 Rounds
Power Snatch 6-5-4-3-1-1
-Rest no more than 10 second between reps
-60%, 70%, 80%, 85%, 85%+, 85%+
Mobility:
3 min calf/achilles smash per side
3 min delt/tricep smash per side
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AJ Fameree
5 + 1 Lunge
95# lunges, 14# ball to parallel GHDs, failed in round 13 of shuttles
16
0
Chelsea Sherman
5+ box jumps & ghd’s
Stopped to adjust my sock which clearly ruined my 10 round pace 🙄 shuttles through 11.
16
0
Cody Stelmach
.69 shuttles/16 // 6 + 2 lunges rx
Those shuttles messed me up
14
2
I would say so! Over a full round worse than two years ago!!!
Those shuttles first were a trap!
David Rueckl
6+8 box jumps 75# lunges 14# ball 20” box
11+8 shuttles .
Showed up, and worked hard , moved forward 3 feet again today.(worked out with all my friends today.) solo. I’ll start to shower before I show up.
14
0
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death by rest day
single participant 3:30. death by bike. started with 4 cals. made it to 14 cals or thru rd 11. then skipped the wod for hspu work w/mr.tyme. progress!!
8
0
Grace Adler
8+1 Box step up
Box step up 20”, 55# lunge to abmat, abmat sit-up with 14# WB. ✅ shuttle run.
17
0
Justin Peterson
7+1 GHD. Died in 15th round of shuttles.
1 rep better than 2 years ago, and legs were shot shot shot.
10
0
Steve Kaster
10 years of CrossFit today!
6 + step ups , mod lunge @ 95, GHD to parallel w/out wall ball
19
0