Max height box jump Then Front Squat 5-5-5-5-5 WOD Notes: Compare box jump to 121212.  Compare front squat to 121121. Community Notes: Happy Birthday to one of our newest members - Angie!

AMRAP in 11 minutes: 100m run 3 thrusters (95/65#) 100m run 6 thrusters  100m run 9 thrusters... WOD Notes:  Compare to 120829.

EMOM for 15 minutes of: 2 snatches (full squat, 80-85% max)  WOD Notes:  If you have not developed the ability to pull yourself under the bar into a full squat, you can scale to power…

Teams of 3, with 1 athlete working at a time, complete: 60 handstand push ups 90 burpees 120 pull ups 150 KB swings (53/35#) 180 sit ups WOD Notes:  The movements can be done in…

“Nasty Girls” Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power clean (135/95#) *NTE 70% of your 1RM HPC or PC WOD Notes: Compare to 120423.

"Cameron" 50 walking lunge steps 25 chest to bar pull ups 50 box jumps (24/20") 25 triple unders 50 back extensions 25 ring dips 50 knees to elbows 25 2-fer wallballs (20/14# to 10/9') 50…

Banded Box Back Squat 10x2 (60% on bar, 20-30% in bands) Then Complete 4 rounds for time of: 200m sprint 10R/10L DB hang power snatch (35/25#) Community Notes: Congrats to Tiana, who is finishing up her…

Complete for time: 400m run 21-15-9 of kettlebell swing (70/53) & toes through rings 400m run

Push Press 5-5-5-5-5 Then  10 minutes of double under or triple under practice Notes:  Happy Birthday Tanner!!

Congrats to Jenn, Jimbo and T for competing at CrossFit West Chester on Saturday!  They took 5th, 8th and 10th place respectively! "The Baseline" Complete for time: 500m row 40 squats 30 situps 20 push…