Wednesday, 12 January 2022

Join us TODAY for a FREE class at any of the following class times:

0530, 0630, 0845, 1200, 1730

CrossFit Judges course CLICK HERE

 

Accessory/Skill:

Every minute on the minute, for 7 minutes, perform:

3 Strict pull-ups with 3 x 1 x 3 tempo

 

For quality

 

Conditioning:

21-15-9 Rep rounds of:

Double dumbbell thrusters (50/35)

Burpees

 

…Rest 3:00 then…

 

9-15-21 Rep rounds of:

Box Jumps (30/24″)

Ab-mat butterfly sit-ups

 

For time

(20:00 cap)

 

 

Post results and experience to comments

Comments

  1. Henry Smith says

    19:43rx
    Thrusters felt heavy and burpees were slow. Got it done under cap!

  2. Michelle Milstead says

    14:46
    20# DB
    24″
    Should have sacrificed speed and done the 25# DB

  3. megancyork says

    Hit the cap with 7 reps left
    Did the whole thing RX though and the thrusters felt doable.

  4. White Ape says

    Skill:
    Completed all rds Rx

    CWOD:
    5:49 on part 1 w/40# DB’s
    8” box jump (first actual jumps on new ACL)
    13:19 total

Speak Your Mind