Strength/Skill Work Get inverted! Headstands, handstands, handstand push-ups, back extension rolls, walking on your hands….agility ladder on your hands??
WOD
21-15-9
Overhead squats
Burpees
For time.
Overhead squats Rx’d at 95lbs.
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Strength/Skill Work Burgener warm-up and push jerk review
Strength/Skill Work Turkish Get-up: Heavy single that you can complete bilaterally CrossFit Strength/Skill Work Front Squat: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max.
A big thank you to David Hughes (pictured with dog Argyle) for taking care of organizing and tending to the delicious food this weekend! Also a big thank you to David’s wife Kathy as well as Micah who were a HUGE help supplying food and water at the rest stops. We couldn’t have done it [...] Thank you to everyone who participated in the climb up Mt. Pisgah! Congrats to Randy, Robert and Matt (M3) who reached the summit first. Strength/Skill Work Shoulder Press: Find your 5,3, or 1 rep max depending on what you last completed. If you last found your 1 rep max, find a new 5 rep max. Strength/Skill Work: Max Height Box Jump |
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