3 Rnds ~ 5 Pull Ups, 10 Back Extensions, Sampson Stretch
(From Sin City Crossfit)
AMRAP in 15 Min:
Power Snatch (135#) (mod = Clean & Jerk) # = Rnd
5 Burpees
10 Box Jumps (24")
15 Pike Sit Ups
2M Rest
1 Mile Run for Time
GREAT EFFORT by everyone!
Most guys ran the mile w/ negative splits, meaning they ran their second 1/2 mile faster than their first...Impressive whenever this happens. Legs may have been tired but O2 should have been just as depleated from the AMRAP... Very good stuff...
ET ~ 6 Rnds + 4 Snatch / 8:08
Britt ~ 6 Rnds (C&J) / 6:21
Fiedt ~ 5 Rnds + 3 C&J / 9:36
Hansen ~ 6 Rnds + 5 Burpees / 7:04
Fiegel ~ 7 Rnds / 11:20
Reeder ~ 4 Rnds + 2 Snatch / 7:00
Bibba ~ 5 Rnds + 1 C&J / 6:45
Way to go on all the hard work!
ReplyDelete3/7
Val~
5mile run
WarmUp
5rnds 5pullup 10backextension 15pikesitups
Chest&Back Lifting