1.) Lurong Nautical Nancy
5 rounds, 17 minute time cap
400m Row
15 Overhead Squats 95/65lb (65/45lb) (PVC/PVC)
Note: Rower does not need to be reset between rounds but you must stop pulling at 400m, 800m, 1200m & 1600m
2.) Back Squat 7 x 5 @ 80% Rest as needed
3.) 3 rounds
25 GHD Sit-ups
25 Push-ups
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Charlie Spry
Barbell in the morning...
The crossfit stuff looked exhausting
15
4
Erin Buntin
3rds @ 9ish min
195# bs; 199 jumping jacks
14
2
Steve Kaster
14:14 L3
some back squats @ 225 - 90 pounds below Rx and still couldnt finish - back spasms
13
0