Happy Holidays! Remember that we are only open for 12, 4:45, 5:30, and 6:15 PM CrossFit Classes today. Full holiday schedule here.
WOD
Level 1
3 rounds for time of:
- Air Squat x 35
- Ring Row x 7
- Push-up x 7
- DB Power Clean (30/20# per hand) x 10
Level 2
“Nasty Girls”
3 rounds for time of:
- Air Squat x 50
- Muscle-up x 7
- Hang Power Clean (135/95#) x 10
7:14 rx
6:46 rx (pr by about 3 mins)
6:32 rx
5:51 rx
8:26 – 7 pull-ups and 7 dips in lieu of muscle ups. Sketchy squats. Legs still bumming from operator ugly. PR by about 3 minutes with 50 more lbs on the cleans.
14:58 @ 135# and 5 muscle ups per round instead of 7
3 mins slower but not comparable
10:43 rx
11:01 Rx. PR by a minute
9:34 – with ring rows + pushups (full/knees) and 75lbs cleans
5:42 @ 65# with elevated RR and pushups