Skill/Strength:
Every 2 min for 4 Rounds
5 Back Squats with a 4 second descent each rep
-Work between 70-75%
Metcon:
AMRAP 13
16 Alternating Dumbbell Snatches 50/35lbs
12 Box Jump Overs with step down 30/24”
8 Handstand Pushups
-Add 2 HSPU each round
Mandatory Mobility:
3 min quad smash per side
3 min calf smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
Every 2 min for 4 Rounds
5 Bench Press with a 4 second descent each rep
-Work between 70-75%
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Claire Sipple
Barbell Clurrrrb
Clean doubles to 70kg, singles to 78kg, clean pull doubles to 91 kg
7
0
Cody Stelmach
What has more lives than a cat?
BS - 225 (felt like a normal squat to me lol)
18
2
A frog, because it croaks every day.
heard this on way home. what lights up soccer stadium? a soccer match.
David Rueckl
4+ 9 BJ scaled HSPU 24” box 35# DB
Squats at 165#.
It was fun to work out with my grandson this morning, hopefully he keeps coming. Showed up and moved forward.30’
17
0
Dusty Neubauer
2/16 HSPU
8 rounds 3 MU with 45 second rest between. 27-21-15-9-9-9 Bike erg cals, bar facing burpees 11:14
18
0
james macco
5 + 2 snatch* /// 24” box and two 35# DB’s push press
BS: kept it light as my nagging groin injury keeps nagging me. 185#
18
0
Jessica Ploof
3+4 box jump overs
Hspu off box, 115# BS (first time I’ve ever been told I’m too fast at something at CrossFit😆)
17
0
JORDAN MAGGLE
4 + 10 box jump overs
scaled to 24 inch box, shins are really beat-up. seated DB shoulder press. 50# DB EMOM @ 225# to take it easy today.
17
0
Josh Schill
14/16 hspu** 30” feeling good these days 🤠
*45# & *HSPU w/ feet on box // 135# back squats
7
0
Justin Peterson
16/16 HSPU + 16 DBS
Only 275 because these felt way harder than my normal squats
17
0
Kelly Glanding-Woelfel
12/14 HSPU*
*25# DB snatch, 20" boxjumps, HSPU from 24" box. BS 105#
17
0
Liz LeFevre
4 + 4 box jump overs- #35/ 24”/ did 8 HSPU every rnd(#25 plate & ab mat)
BS-#155
12
0
Mel's Husband
12/12 on the "ok guy" scale*
24"box. pike off box. hesrt rate was bonkers after db snatch n bj's. good to workout with Jamie, coppins, Tricia, and Maria.
11
0
Pamela Gehl
7/14 HSPU off box
20" box jumps/25lb dumbell
I'm with Cody-normal squat timing! BS @ 85lbs
14
0
Theresa Rosenquist
⚜️CF Amis⚜️ 14:57**
**Scl’d it!! Great gym but Time to get home!! PCln Complex: 75/80/85/90 (DL/PCln/FS) EMOM x10. WOD: 10 R4T: 16 Sq. + 8 T2B (sub’d) + 4 PCln (#75).
15
0
Travis Bittermann
—
Squats 275/285/305/305 muscle up piece n bike n burpee piece. This one later.
10
0
Tricia Spencer
4 box overs in 5th round
30#, step overs, single arm strict press instead of HSPU, 95# BS
5
0