Strong work “MP CrossFit” and “MP ScAPEgoats” for stellar performances!
Conditioning:
Complete as many rounds and reps as possible in 15-minutes of:
10 Kettlebell Swings (72/53)
20 Speed Skips
10 Army T-Push-ups
20/16 Calories Biked
For Score
Strength:
Sumo Deadlift
3-rep max
Mobility:
Pick any 3 stretches from the MWOD posters
Royal Huddleston Burpee Challenge:
Day 109
Post load, score, and experiences to comments
Sorry we didn’t get a team pic you guys!! 🙁
CWOD:
4 rds (240)
burpees
SWOD:
3@245#
CWOD: 271 Rx
SWOD: 3@213# (90%)
Mini Murph (800m run/5 rds of Cindy/800m run) in 17.8# vest (had too much weight on accident) so Rx + 😉 20:14
CWOD (10 minutes): 169 reps Rx
Ran Burris’ last mile of Murph with him
No SWOD
Ab circuit with Becca (#summerishere)
Props to Burris for doing full Murph by himself on a Wednesday!
What!? I didn’t realize Burris was doing a full! Strong work Burris!
CWOD 240 reps scaled with 62# kb
SWOD worked up to 235# x3 reps for 75%
CWOD: 300 Rx (started on bike, 3 rds bike 20 cals, 2 rds Row 25 cals)
SWOD: 455# X 3 (**jimmy noticed my knees were not fully locked out)
CWOD (modified): 300 Rx
substituted 70 lbs Sand bag front squats for the KB Swings
Mini murph w/ 14# vest – 800m-5 rds Cindy- 800 m- 17:42 Rx
CWOD (10 minutes)- 239 reps– modded with 45# KB Goblet Squats (10) instead of KB swings, and only 10 cal on the bike (bc let’s be real we’d just done mini Murph)
No SWOD– what Kels said above about a mile run with Burris to help him finish his lone Murph.
Then ab circuit w/ Kels.