Friday September 11, 2020

19 years today.

WE WILL NEVER FORGET.


WOD:

Prior to 8:00, complete: 3 rounds of:     6 chest-to-bar pull-ups     6 squat snatches, 95 lb. Then, 3 rounds of:     7 chest-to-bar pull-ups     5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of:     8 chest-to-bar pull-ups     4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of:     9 chest-to-bar pull-ups     3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of:     10 chest-to-bar pull-ups     2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of:     11 chest-to-bar pull-ups     1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.

73 views0 comments

Recent Posts

See All

Skill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB

WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)

A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!