Skill/Strength:
3 Rounds for quality, not speed
8/6 Cal Bike
1 min Plank
5R/5L Single Leg Romanian Deadlift w/ light dumbbells
Metcon:
3 rounds
30 Wall Balls 20/14lbs 10ft
30 GHD Situps
15 Deadlifts 275/185lbs
21 min cap
-Scale Deadlifts to no more than 65% 1RM
Accessory Work:
Every 2 min for 5 Rounds
Bench Press 1×7 at 60% 1RM
Bench Press 1×7 at 65% 1RM
Bench Press 1×7 at 70% 1RM
Bench Press 1×5 at 75% 1RM
Bench Press 1×5 at 80% 1RM
Mobility:
3 min hamstring smash per side
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Ian Wilson
So much fun with friends!!
Almost forgot I was working out because of all the fun. Subbed V-ups for GHDs
13
0
Jessica Ploof
16:53
14# ball to 9ft line, 135# DL, all GHDs firsts and last round second round half GHD half amsu
14
0
Jordan Teague
17:57, kinda sc
14# WB to 10' half the rep, 9' the rest, full GHDs, 185# DL
7
0
Justin Bruehl
14:12
Missed u crazy folk in the 5:15 crew. It feels like home😊
16
2
Damn, should have looked at the scores prior 😤! Nice work 👊
Thanks Brutha! You too...almost. 🤣
Megan Johnson
Drop in at Black Hills CrossFit!
3x6 back rack lunges at 75#
Metcon, 4 rds: 6 DL at 115#, 12 dips, 4 DL, 12 WB at 12#, 2 DL, 25 abmat situps w/ 2 mins rest between rounds. 16:01!
16
0