Come in between 4:30 and 7:30 for open gym. You can work on anything you like including a workout from the last week:
- “19.5” 33-27-21-15-9 reps for time of thrusters and c2b pull ups
- Hang power clean 5-5-5-5-5 then 3x 5 box jumps, 50 bicycles
- Every 4 minutes for 6 rounds complete: 20/15 cal row, 10 burpees, 5 deadlifts (70% 1RM)
- 15 minute death by box jumps (24/20″), DB snatches (50/35#)
- “Hollyman” – 30 rounds for time of 5 wallballs (20/14# to 10/9′), 3 HSPU, 1 power clean (225/145#)
- Run 1 mile then back squat 3-3-3-3-3
Community Notes: Happy Birthday Nicole!
CFE Notes: Check the blog tonight to see what Coach Kehl has in store for CrossFit Endurance.
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CFE
28min AMRAP
50 Double Unders
400m Run
30 Sit-ups
20 Burpees
10 Deadlifts (185/115)
Catherine 4+run (2xSU)
Warnek 3+2 sit-ups Rx+ (245)
Josh 3+11 Burpees (2xSU)
Mike D. 🙂 (135)
Faith 4+130m (2xSU, Row, 35kb, 95)
Kelly 4+25 (2xSU, 85)
Danielle 3+8 Burpees Rx
Ceil 3+Run (chargers, 115BS)
Chris 🙂 (ski-ergs)
Frank 4+run (2xSU, 135)
Missy 5+2 Burpees (2xSU, Hex)