1.) 1 x 20 Back Squat
2.) Nancy
5 Rounds
15 Overhead Squat 95/65lb
Run 400m
*3.) As far as possible in 9 minutes
5-4-3-2-1
Chest to Bar Pull-Ups
Toes to Bar
Bar Muscle Ups
note: goal is to do 5 c2b, 5 t2b and 5 bmu without letting go of the bar. then sets of 4, then 3, 2 and 1
*4.) 2 rounds
25 Hip Extensions
15 Back Extensions
2.) Nancy
5 Rounds
15 Overhead Squat 95/65lb
Run 400m
*3.) As far as possible in 9 minutes
5-4-3-2-1
Chest to Bar Pull-Ups
Toes to Bar
Bar Muscle Ups
note: goal is to do 5 c2b, 5 t2b and 5 bmu without letting go of the bar. then sets of 4, then 3, 2 and 1
*4.) 2 rounds
25 Hip Extensions
15 Back Extensions
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Jamie Kemen
20:07, mods
85# front squats, bike .5 mile x4 rounds and then rowed the last. Holy quads. 1 x 20 BS @ 125#
8
0
Laura VanderKelen
19:25 65#, subbed 500m row for run - sucked ass wow
140# 20 rep max 5lbs heavier!!!
6
0
Paul Mantz
255 x 20 BS. 20:09 spent about 5 minutes on my back after round 3. Thx Jake for the help. Glad I was able to finish.
16
0
Theresa Rosenquist
@Singing River CrossFit
10/1-9/2-8/3...1/10 KBS/Burpees: 6:12> 1/10-2/9...10/1: 15:20, DUprac, ROM.
18
0
Ty Krueger
375# 20 rm (10# more than last time) ouch*
14:03 Nancy (3-s PR) - made the decision to go hard on the squats and the workout paid the price. Back was pretty tired but got through it.
15
0