Beginning on an 8-minute clock, complete as many reps as possible of:
15 squat cleans, 135 lb.
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
7 squat cleans, 315 lb.
Stop at 20 minutes.
A. Row 1000 Meters
B. Pick 2 Goats (See below) and Spend 10 Minutes on each. Keep intensity moderate to low.
Goat is CrossFit slang for a movement that really challenges us. Examples are double unders, ring dips, and overhead squats. Goat days give you a chance to refine your skills or work on your weaknesses. Today is geared towards practice; dialing in our mechanics with a controlled heart rate.
5 rounds for time of:
12 Strict Pull-ups
20 Dumbbell Snatches, alternating arms
Men: 65-lb. dumbbell
Women: 45-lb. dumbbell
3 rounds for time of:
2 minutes holding a handstand
35 AbMat sit-ups
Happy Birthday, Colton!
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
Men throw 20-lb. ball to 10-ft. target
Happy Birthday Stephen!
7 Thrusters 115/75
7 Chest to Bar Pull Ups
Congratulations to our “10 Challenge” Nutrition Winners...
Matt and Rosie!