Skill/Strength:
EMOM for 9 Rounds
2 Strict Press @ 75% 1RM
Metcon:
3 Rounds
20 Overhead Walking Lunges with 2 Dumbbells 35/20lbs
20 GHD Situps
Accessory Work:
100/80 cal row
**EMOM perform 1 burpee over the rower, each minute add 1 additional burpee
Mobility:
Lat smash for 2 min each side
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Cody Stelmach
4:43 // SP @ 127#
Accessory work: 4:55 - CrossFit is so EZ // Seal press, McGill big 3, Chinese lateral raises
21
2
Devon Deda
5:22
110# SP, 25# db, first time ever with GHD(went as expected aka needs work)
7
0
james macco
6:49 / People, do your shoulder mobility.
SP - Sets 1-6 @ 115 / Sets 7-9 @ 110
12
0
Jenny Wesolowski
6:33 rx
GHD su unbroken=Hell. Accessory rowing , but did it wrong. Did burpees once rower said 1 min, 2 min, etc. 7 something for time. Strict Press @ 62#.
15
0
Jordan Teague
2 rds + 20 lunges
Thighs were still burning from Saturday.
15 GHDs, 5 floor sit ups, 8# for OH lunges.
55# SP
0
0
Kevin Hansen
4:37 (sub’d lunges for thrusters)
135# / front squat 3reps up to 305# // 4r 1:30on/1:30off of 15burpee bj and max effort Wallballs - 18/18/17/18
16
0
Mel's Husband
9min scaled
home wod. mix of 40# and 25# db in place lunge and 30lb abmat situp. 2k meter row buy in...7:45pr
10
0