Metcon:
20 Rounds
2 Bar Muscle Ups OR 4 Pullups (Both are Rx)
4 Thrusters 95/65lbs
6 GHD Situps
-Then-
50 Bar Facing Burpee Cash Out
-The 20 rounds has a 30 min cap on it, then move on to the BFB. There’s no cap for the BFB so you’re not getting out of them.
-Log total time, and score on the 20 rounds
Mandatory Mobility:
3 min quad smash per side
3 min lat smash per side
Optional Additional/Alternative Work:
4 Rounds
10 Glute Ham Raises
1 min Chinese Plank
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Autumn Jarvis
22:32 half ghd half Ab mat sit-ups (body said no burpees today)
15
1
My body also said no to Burpee‘s today
Danielle Stelmach
23:48/28:50 Rx PU
Everything felt really good today! Small reps are my jam 🫶🏼
12
0
Emma Steinbrecher
38:30 total with burpees (17rd+4 thrusters), strict PU, half ab mat sit ups half knees to 90
17
0
Jenny Wesolowski
Modified workout with Evalyn while Jason worked out
20 rds: 4 pull-ups, 4 db thrusters (30# each), 6 ab mat sit-ups. Very casual as I had to stop multiple times. Wanted an easier day anyway. Somewhere around 26 minutes with the stops. She didn’t want me to do any burpees 🤣
10
0
JORDAN MAGGLE
27:04 // 33 and change
BMU off box, 85# thrusters, GHDs thru rd 13 then Sit-ups
7
0
Justin Peterson
17:13/20:11
This was the most fun I’ve ever had with this much volume.
16
1
CrossFit’s so easy.
Liz LeCaptain
32:16 Total
26:11 first round Rx - 10 rounds of pull ups, 10 rounds of BMU
15
0
Pamela Gehl
36:34 RX
30 min. capped 14 rounds + 4 pullups+ 4 thrusters. Accessory work with Jamie and Ashley.
18
0
T Sanders
26:00* and burpees 😞
*C2B , 7:00 for the burpees. 😢. Yikes my body is spent after that
17
0
Theresa Rosenquist
28:??** 33:20 w/👵🏼burpees
**Scl’d AF: 5R of 1 S-RPU!🥳 -> 4 =RR=/DB HSqCln (15s)/GHSU: 50:50 (== & Rx).
“Just keep swimming.” - Dory 🐟
13
0
Tricia Spencer
28:15/33:19
Ring rows, half GHD/half AMSU, 55#, 40 cal bike instead of burpees
14
0