Skill/Strength:
12 min to establish 3RM Deadlift
Metcon:
2 rounds for time of
Run 400m
36 Wall Balls 20/14lbs
24 Toes to bars
12 Alternating Dumbbell Hang Clean & Jerks 70/50lbs
18 min cap
-This is a tight time cap, so scale accordingly to try to finish
Accessory Work:
Each for distance
Handstand Walk 5×30 secs
-Rest 1 min between efforts
-Sub Wall Walks if needed
Mobility:
2 min calf/achilles smash
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Dana Anason
17:47, DL 295#
Prvn level 1
24 wall balls 14#
18 toes to bar
12 DB hang clean and jerk 50#
15
1
fast!
David Rueckl
14:24 225# deadlift
Scaled to GHD sit-ups, 20# wall ball 35#dumbell left arm 20# right arm.
Showed up and did my best. Moved 6â in my marathon today.
19
0
James Lyerly
16:16
235# DL - mis-managed my time
45# DB, Toes to J-Cup, 16# WBâŠ
Starting to feel Crossfitty again.
7
0
james macco
2 reps shy of completion. Shouldâve gone faster. DB @ 65#
DL up to 345#. Felt good. Shouldâve gone heavier
17
0
Jenny Wesolowski
14:55
18 cal echo bike instead of run, 35# kb swing instead of t2b, 35# db. Deads @ 135#. 4-5 x 8 reps
11
1
beast!!
Justin Bruehl
12:03////485x3 dlift
1st round 4:58 (straight through minimal transitions)2nd round: 7:05 (11,9,8,8)(14,10)(6,6) minimal transitions minimal rest but it added up
19
0
Mel's Husband
I hate crossfit
on days like today anyway. capped. scaled all around. bit off more than I could chew deadlift. prolly see ya'll tomorrow
10
2
Natalie Blomquist
13:45ish scaled/ deadlift 255x3 PR 269
Toes to as high as possible and #40 C&J
17
0
Pauly VanderKelen
Overhead Squat: 5@95, 4@115, 3@135# 2@165, singles @ 185, 205, 225, and 235#
4x10 Standing Ab Roll-outs on a ~13 degree board (19th hole down on the squat rack close hole pattern) alternating with 4x15 Wrist Curls with 25# dumbbells / 200 meter Sled Pull with 160# on the sled right into Sled Push with the same weight / 1x15 Calf Raise @ 135# / 1x15 Shoulder Raise with 25# dumbbells
0
0
Sam Carter
Nice and easy 14:10RX
#255 DL and ran out of time, had more in me, next time!
19
0
Steven Leiterman
Resistance band stuff
20 rounds:
Ladder movement - 200m run - 50 ft torque tank push - 50 ft torque tank pull
16
0