Skill/Strength:
Every :30 for 8 Rounds
1: Hollow Hold
2: Superman Hold
Metcon:
4 Rounds
8 Shuttle Runs (25ft down and back=1)
16 Alt. Pistols
7 Ring Muscle Ups
-Scale RMU to 7 Pulls+Pushes
-24 min cap
Mandatory Mobility:
3 min lat smash per side
3 min calf smash per side
Optional Additional/Alternative Work:
EMOM 15
1: 4 Power Snatches at 65%
2: 3 Step In Box Jumps, pick height
3: 4 Skater Jumps
You must login above to log your score
Bradley Boockmeier
Tuesday workout. Subbed GHD for T2B. 5:36, holy quad burn
Kept front squats light. Drove it up too fast and it bounced on my shoulder and I almost cried 🥲
7
0
Cody Stelmach
12:43 rx // core work ✅
Really happy with that score with pistols and RMU! // 7/5-2/4-3/4-2-1 on RMU sets
12
0
Danielle Stelmach
19:09 *
* pistols to 20” box standing on 2 45#, 4 jumping box RMU high rings/3 banded low rings (higher)
6
0
Dusty Neubauer
12:54
Right leg pistols to a box, but it was below parallel so adductor is getting there
12
0
Jenny Wesolowski
11 something (maybe 40 or 50 something) scaled
Kipping ring pull-ups (fun!) and hand release pushups, pistols to short box. Some banded bmu after class
11
0
JORDAN MAGGLE
WOD @ CrossFit South Hall - 57 reps
90 seconds on / 90 secs off - 5 rounds of echo bike cals (12/14/16/18/20) + max effort burpees in remaining time. SOS - squat clean and jerks
11
0
Theresa Rosenquist
17:14**
**Scl’d AF!! (But…) Shuttles ✅(👵🏼🦥!), Pistols to 13.5” box, 3 Strict Ring Pullups + 4 =RR= & 7 RDips. Hollow/Superman✅. 🫧🫧🫧🫧-W 🫧🫧🫧🫧-E
10
0
Travis Bittermann
11:12
I did the first two set of pistols with rail counter weight. Then last two sets to standard. Was on my toes every rep but still did. Rmu all unbroken p cool
12
0
Zachary Knapp
15:45 Scaled. Ab circuit ✅
Rig-supported pistols. 4 jumping RMUs from a 24" box.
11
0