Main Class:
As a Team of 2 complete for time:
800m Run (team runs together)
40 Power Clean and Jerks (135#/95#)
20 Box Jumps (30″/24″ – Games standard)
400m Run (team runs together)
30 Power Clean and Jerks
30 Box Jumps
200m Run (team runs together)
20 Power Clean and Jerks
40 Box Jumps
* Partner up, share reps, one barbell and box. Box jumps must stand up on top of box
Advanced RX Class:
Strength WOD:
EMOM (Every Minute On The Minute) for 10 minutes complete:
2 Power Clean and Jerks
Conditioning:
10 Rounds for time:
100m Run
3 Muscle Ups (Odd Rounds)
3 Power Clean and Jerks (Even Rounds – 155#/105#)
Results
Day 19 of the Burpee Challenge
Great day for some clean and jerks. If you used the same load for the Stop the Slop Challenge consider this practice with more reps.
Good luck to all of you competing this weekend. We have two teams in the Seattle Affiliate League and Mark is competing in a throwdown at CF Lynnwood.
Air Force Guardian Angels by CrossFit Community
“The Guardian Angels, a group of highly-trained elite airmen, use CrossFit to train, so they are ready when summoned for combat rescues. They are called Guardian Angels.”
Amazing story: After the Fall: Chris Stoutenburg by CrossFit Community
“My daily motivation is to just be better and to show other people who have disabilities that you don’t have to be put in a box,” he says. “If you push yourself, you can develop more skills and more abilities than you’ve been told that you could.”
Congrats to our latest group of OnRampers!
