CFA would like to wish everyone a safe and happy Verterans Day & thank each and everyone of you that serve our country!
Strength/Skill Development
A. Snatch: Spend 12 minutes building to a triple. Choice of power of full snatch.
B. Overhead walking lunge: Hold a plate overhead & complete 16 steps (8/leg)x 3 sets. Rest 60s b/w sets.
WOD
Complete 3 rounds of:
AMARP in 3 minutes of:
5 Power cleans (Today’s best snatch x 3)
10 Burpees w/lateral hop over bar
Rest 1 minute between rounds & pick up each round where you left off.
Post best snatch x 3 & total rounds + partial reps.
Jump ropes are in! See Shanna or Randy if you ordered one!
JUMP ROPES!!!!! Just in time for me to look longingly at it.
Is it possible to do one armed double unders?
When will you all be around today and/or tomorrow to pick up?
Miriam,
Someone should be here through 1pm. Hope to see you.
Name SnatchX3 Rnds+Reps
John 115 6+13/115
Denise 65 5+11/55
Robin 47 5+12/47
Jeff 105 5+8/95
Scott 105 7+8/105
Ward 115 6+5/115
Bill 105 7/105
Brooke S 85 6+3/85
Maggie 75 6+1/85
Tom 115 8+9/115
Ed 105 7+7/115
Rustan 125 9/125
Seth 125 6/115
John K 75 6/75
Mark 105 7+3/105
Diane 52 8+8/52
Robb 105 6+5/105
Peter 115 6+5/105
Sojourn 105 8/85
Randy, Thanks for your service to our country and for the inspiration you bring into crossfit every day.
Ditto that, Tony. Randy, you are a rock star.
Cherie 57 6+3@57
Kate 115 7+7@115
MCK 52 6+10@42
Robert 105 8+3@115
Micah 62 7+9@57
Brenna 48 8
KK 105 7+1@105
Tina 70 6+1@75
Anthony 135 5+5@135
Amber U 33 6+3@33
Jess T 67 6@62
Shankle 42 7@42