Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Power Clean 8×2 (80%) then 3x8R/8L DB muscle snatch
- Teams of 4 complete 5k run, pull ups and box jumps.
- Complete 5 rounds for time of 5 power snatches (135/85#), 10 KB step ups (53/35#), 15 push ups
- EMOM for 12 minutes of 30 double unders, 5 front squats (135/95#)
- Banded bench press (30% 1RM) 9×3 immediately into max consecutive reps at 50% 1RM then 5×5 bent over rows
- “Cindy” AMRAP in 20 minutes of 5 pull ups, 10 push ups, 15 squats
Reminder: There will be a CrossFit Endurance class with Coach Kehl tomorrow at 4:30. Sign up if you plan to attend!
Community Notes: Happy Birthday Mike C!
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Happy Birthday Mike C!!
Happy Birthday Mike!
CFE @ 4:30
5 Minutes
15 – 10 – 5 Deadlifts (225/155#)
30 – 20 – 10 Double Unders
*Use the remaining time to rest
5 Minutes
15 – 10 – 5 Wallballs (20/14# to 10’/9′)
30 – 20 – 10 KB swings (53/35#)
*Use the remaining time to rest
Then…
50 KB goblet squats (53/35)
800m Run
Mike!!!!! Happy Birthday!
Happy Birthday Mike
Happy Birthday Mike!!
Happy Birthday Mike!
Happy Birthday Mike!
Happy birthday Mike!
4:30
MB 135/SU, 80reps (Rx), 10:17 Rx
Lindsay 85/SU, 10#/8′, 9:36 (26#)
Wuertz 135, Rx, 7:44 Rx
Chris 53# KBHP/SU, 26#, 11:12 (26#)
Mike C. SU, Rx, 8:10 Rx
Dave Rx, Rx, 6:40 (Rx/1,000m Row)
Erin Rx, Rx, 6:42 Rx
eQ Rx, Rx, 6:08 Rx
Chloe 135, 12#, 9:22 (400m)
Thanks for the birthday wishes everyone!