Come in between 4:30 and 7:30 to make up one of the last six workouts. This week the choices are:
- Thruster 1-1-1-1-1-1-1 then 8x50yd sled drag (40-50% SDC)
- Complete 5 rounds for time of 5L/R box jumps (20/16″), 10L/R KBS (53/35#), 50L/R single unders
- Complete 4 rounds of 1 minute at each station: sit up medball throws (20/14#), push ups, ring rows, banded good mornings
- “Regionals Event 7” – 4 rounds for time of 2 rope climbs, 100ft sprint, 4 cleans (225/135 NTE 85%), 100ft sprint
- Complete 50-40-30-20-10 reps of situps and bear crawls (1 yd = 1 rep), complete 5 burpees at the start of each minute
- “CrossFit Total” – Find your 1 rep max of back squat, shoulder press and deadlift
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Results:
Total
Sabol 335/175 PR!/455 = 965
Rick 245/135/305 PR’s all the way!= 685
KEv 245/165/365 = 775
Levy –/195/500PR!= 695
Sidlo 275PR/125/340PR!= 740
CFFB
Em great workout!
Hancock 9?
Peggy 🙂
Event 7
Killa 7:17 (135PC)
Robbie 12:00 (115#)
Hilary?
1arm/1leg
Maggie 13:16 (25 total SU)
Pugh ? Rx
Ernie 29:00 Rx
Thruster
T 175, 270
Awesome work all around and hats off to Robbie on his first muscle up and Levy on a BIG deadlift!
Brendan total
225/115/325 – 665 PRs every lift