14min AMRAP:
Buy-in: 1200m RUN/Row or 3K Bike
Then
14 Dumbbell Snatch (one arm/alt) 50/35lbs MRX 35/20
7 Toes to Bar
Rest 3 Min
7 min AMRAP:
Buy-in: 600m RUN/Row or 1.5K Bike
Then
14 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9′
7 Hang Power Clean 135/95 RX+155/105 MRX 95/65
Core Development
10 Ball Slams
20 Russian Twists
10 Turkish Get-Ups
20 Russian Twists
10 Ball Slams
A rare glimpse of the elusive trend setters of 5am. My men Nate and Scott don’t swing a bell, they swang that bell! These guys show up on the regular, hours before most are gonna wake, and give it their all. Scott’s got a sneaky sense of humor in between his sets and at the end of a hard WOD that make him fun in the early morning. And although Nate is a seasoned athlete he’s still sneaky strong and humble which is always impressive. Way to represent your crew, CFHSV, and yourselves to the fullest.
That’s one heck of a team right there! These two wake up early, show up ready, and put in the work. Scott has been incredibly consistent since day one and he continues to improve in all areas of his fitness. Nate is a super strong athlete who is becoming a more well-rounded CrossFitter by the day. Together, they certainly make our 5am crew even better! Stay after it, studs! 😁
Go 5am!
A. 6+3 rx / 3+4 rx+ 🚴♂️
B. Complete
If you are looking to dance this weekend, I recommend “SUVs (Black on Black)”
4+3 rx / 2+4 rx (run)
Felt good to be back and a sweat out some of that vacation this morning.
8/2+4 rx bike
5 rx run
1+5 rx+ run
Just ran out of gas
Modified version of ‘Fight gone bad’ – 40:59
-50 box jumps @20”
-50 one arm ring rows and one arm jumping pull ups
-50 one arm russian KBS
-50 box step ups with 20lbs WB to 24” box
-50 GHD sit ups
-50 one arm DB push press @65lbs
-50 hip extensions
-50 one arm DB thrusters @65lbs
-400m run
-1k bike
-50 plate jumps
**Oops! I did modified ‘Filthy Fifties’ not ‘fight gone bad’ 😅
4 / 2 rx (run)
7+6 rx run
3+4 rx+ run
4rx run- 2rx row