090918 Friday “The Great Heights”


Strength/Skill Work: Thruster


Complete as many rounds as possible in 12 minutes of:

15 Ball slams

9 pull-ups

7highbox jumps (28″/24″ or whatever if challenging but allows you to be confident that you can get up there!)

5 thoughts on “090918 Friday “The Great Heights”

  1. Shanna Duvall

    Hey everyone!

    I am in Ohio for the weekend to celebrate family birthdays. I know Randy and Corey will do a great job running the show and it looks like I will be participating in Fight Gone Bad at CrossFit Legacy tomorrow.
    I just wanted to thank everyone for a great week of work-outs and enthusiasm! While I didn’t mind waking up after the sun this morning I miss being there to see you all get after it! I hope you all made it to great heights today. (Randy…I love the name!)

    Have a great weekend and I will be back Monday afternoon!


  2. Dara

    Shanna, we all thought we may get a little easier of a workout being that you were gone. But no, I think today’s was pretty brutal. And on top of it, I got my book made fun of again by Corey who used it as an example of what not to do. Have fun in Ohio sister!! See ya on Monday!

  3. Shanna Post author

    Wendy 5 or 6
    Rachel 5 or 6
    Ali 5 2/3
    Matt 6
    Jissel 6 2/3
    Betsy 4.5
    Joe 4 2/3
    Julie 4 2/3
    ?? 7 +9 ball slam(10lbs), box, green band
    MCK 7 + 15 ball slams
    Karl 8 + 15 ball slams
    Mark 7 2/3
    Daniel 8 +15 ball slams
    EPE 7
    Eliz Hake 6rnds+ball, PU, 3 jumps


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