Skill/Strength:
Every 2 min for 5 Rounds
4 Power Snatches
-Singles, Start at 65% and add load each round
Metcon:
30 Wallballs 30/20lbs
10 Burpee Box Jump Overs w/ Step Down 24/20”
50 Single Unders
25 Wallballs
10 BBJO
50 Single Under Crossovers
20 Wallballs
10 BBJO
50 Double Unders
-Use drag rope if you have one
-15 min cap
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
One round, in 3 min do
20 Handstand Pushups
15 Hang Snatches any style 115/85lbs
Max Cal Row
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Ashley Brocker
8:46 after last set of BBJO
drag rope for SU and XO, then 4 min DU practice with drag rope, finished with 100 DU w/reg rope
0
0
Carrie Schatzman
15:58; 14#wb; strung some good runs of dubs (for me anyway!) also no drag rope;
PS up to 90#; accessory ring rows & hand stand holds;
2
0
Cody Stelmach
11:28 rx (heavier drag rope from legends) // 155# snatches
First time using that kind of rope, really gross
12
0
Danielle Stelmach
41 DU at cap Rx (DU singles 
) finished after
) finished afterSnatch: 65-90# (hit 95 & 100 after! 3# PR!)
8
0
David Rueckl
12:41 20# wall ball, 20” box and 50 crossovers instead of dubs
85-115# snatch complex
Showed up and move forward 30’
14
0
Ian Wilson
Monday Fun Day!
155# / 7:38 with some extra crossovers for fun
10
1
Ill tell Toni you want a drag rope for Christmas. 
)
) 135-175 snatchLiz LeFevre
CFGB has a new member! Vanessa Ann LeFevre is here!
Pushed out a baby this weekend… pretty sure that trumps everyone’s whiteboard score
20
9
Congratulations!!!!!!
Congrats!!!!!
Congrats oh my gosh 
Congrats!! :)
RX+++
RX!
Congrats!
Congrats!!!
Congrats!
Theresa Rosenquist
12:08****Scl’d AF! #20 SlamBall/
burpees 16”/DR SU & XO trips (mostly SU)& 100 DR SU. Strngth: PClns:#65/67/70/72/75. 20’ BikeErg & Shldr PT & MANDATORY quads & calves
burpees 16”/DR SU & XO trips (mostly SU)& 100 DR SU. Strngth: PClns:#65/67/70/72/75. 20’ BikeErg & Shldr PT & MANDATORY quads & calves11
0