Strength/Skill:
Every 90 sec for 10 Rounds
Clean Extension + Clean, Jerk Dip + Jerk @75% C&J Max
-Drop after the extension and reset if needed
Metcon:
15-12-9-6-3
Back Squats BW/70%BW
5-4-3-2-1
Ring Muscle Ups
Accessory Work:
50 Cal Bike for time
Mobility:
Banded hip flexor stretch 2 min each side
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Garrick Fisher
10:32 235# BS. Strict PU and ring dips. Did a couple extra PU and dips because I wasn’t listening to Cody.
205 Complex
11
0
Jim Koehler
?? at 195# bs. banded low ring mu's
190# c&j complex. 6,643 m row
10
1
Absolute unit
Justin Peterson
3:13 at 175lb (heaviest I’ve ever been as a CrossFitter)
225lb Clean & Jerk stuff
18
2
Shannon VanPay
🐢ring rows, some dips, some push-ups 125#
C&j 125# / 50 ass bike cals 2:36 🤢
9
0
Theresa Rosenquist
8:26**
**BS @ #105 (based more on what I wish I weighed😆) & MU on the “Flying Walenda” (shoulder ok🤞😃). PClns @ #85 & KB jerk @#35 (LA) & #15 (RA). PEC post (DU/S-PU/#AMSU/BOR/SL-RDL)
14
0
Tim S.
10:23
135# c&j comp but omitted the jerk on a few rounds. Body weight-20lb squats (245#). Band aid dips and ring rows
9
0