"BASELINE"
For time:
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
Then
EMOM for 10min using 75% max clean
1 Power Clean
1 Hang squat Clean
3 Front Squats
T-SHIRTS!!!
Tees and tanks are finally on the way! If you would like to pre-order tees or tanks, please let Amber know. You can put your order in the comments, or send it to Amber directly via email carportcrossfit@gmail.com or text 205-527-3133.
"STRONGER THAN YESTERDAY" tees are the super soft Next Level tri-blend tee like we got last time.
Color: Premium Heather
"3.2.1...GO!" Burnout Racerback Tank
Tank Color Options: Shock Pink, Purple Rush (Royal is pictured, however, we will be ordering Purple Rush)
7 comments:
HECK YES!! I need a size medium t-shirt please and thank you!! Heck, make that 2 (In case I feel like trading one while I travel). See y'all tonight :-)
You got it, Oatie! 2 mediums?
yepper! Thanks :-)
1:59.7 on the row, which is hilariously close to 2 minutes, yet somehow not 2 minutes. ;-)
sub ring rows on the total, 5:50.
65# on the EMOM portion of the WOD.
Tomorrow's WOD is
5 rounds for reps
40 sec HSPU
20 sec Rest
40 sec Row for calories
20 sec Rest
40 sec TTB
20 sec Rest
Then
15 min to establish 1-rep max for each movement:
1 Behind the Neck Push Press (jerk okay)
1 Overhead Squat
Score is (reps) + (#Press) + (#OHS). Post score to comments.
1:40 on the row. 6:18 on the Baseline. Struggled through EMOM complex @ 135#.
Row1:29 /3:58 emom @ 195
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