130914 Saturday

Tina at the top of a bar muscle-up!

Tina at the top of a bar muscle-up!


AMRAC in 10 min with 6-10:


1-arm DB SDHP



NTE 3 Rounds.

Strength/Skill Development

Press 5, 4, 3, 2, 1. Rest 2 minutes.


EMOM for 18 minutes:

Min 1: DB Snatch x 6 alternating arms

Min 2: Push-press x 6 (70-80% today’s best press)

Min 3: Row 30s @ 95% for calories

Post best Press x 5/3/1, total cals on row.

2 thoughts on “130914 Saturday

  1. Brooke

    Nice Tina! I also want to say how wonderful it was to see crossfitters in our community out at the WNC Autism Society 5k this morning! Shout to Ginna who was the 2nd lady to cross the finish line…then she ran back to run with me and push me across the finish line!! Ginna kept saying “come on – use your legs- you can backsquat this hill”!! ;)What support! Love!


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