Athlete’s Choice:
For Time: 40min cap)
600m Run, Row or 1.5K Bike
50 Deadlifts 95/65 RX+ 115/75 MRX 75/55
50 Air Squats
500m Run, Row or 1.2K Bike
40 Hang Cleans
40 Wallball Sit-ups 20/14 MRX 20/10
400m Run, Row or 1K Bike
30 Front Squats
30 Hand Release Push-ups
300m Run, Row or .7K Bike
20 Power Cleans
20 Over the bar Burpees
200m Run, Row or .5K Bike
10 Shoulder to Overhead
100 Double Unders
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OR
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OPEN WOD 22.3
For Time: (12 min cap)
21 Pull-Ups 55+ Jumping Chin-Over Bar Pull-Ups
42 Double Unders
21 Thrusters Ages 16-54 95/65 Ages 14/15 & 55+ 65/45
18 Chest to Bar Pull-Ups 55+ Pull-Ups
36 Double Unders
18 Thrusters Ages 16-54 115/75 Ages 14/15 & 55+ 85/55
15 Bar Muscle Ups 55+ Chest to Bar Pull-Ups
30 Double Unders
15 Thrusters Ages 16-54 135/85 Ages 14/15 & 55+ 105/65
Scaled (Ages 16 – 54)
Scaled (Ages 14/15 & 55+)
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OPEN ATHLETES!
DON’T FORGET TO SUBMIT YOUR SCORE FOR 22.3 BEFORE 7PM MONDAY NIGHT!
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Sarah showing up early, putting in work and owning her spot in the back of the gym! This lady is so much fun and I love laughing and chatting with her. She knows how to work and proves it daily both in and out of the gym. She’s got a great attitude and perspective, and she’s friendly and funny, too. Just a truly awesome person who I absolutely love seeing walk through the door. You rock, Sarah! 🙂
Sarah B the Boss holding down her spot before the sun is even peaking. Sarah always brings good energy and it’s awesome to see and have in the early mornings. She’s a trip and I always enjoy conversations and laughs. Sarah has a wide range of skills and strengths like a true CrossFitter should have. She’s self deprecating like many athletes at CFHSV who don’t realize how skilled they are and how far they’ve come. Keep bringing that smile, those laughs, and an awesome work ethic 😊
30:26 rx bike
Looking good! Always a good time at 0600. Sarah, just remember, someone has to be the fit one.
29:57 rx (row)
22.3
11:11 rx
Sarah! This woman runs the back left corner of the gym! Thank goodness she’s there to keep all those boys under control! Sarah walks through the door at 6am with a smile and then she throws down and goes all out. She’s strong, she’s skilled and she’s tough! Love talking and laughing with Sarah before each WOD…. Not only is she a great athlete but she’s a great person!
22.3 – 63 reps rx
Then
600m row
50 DL @ 55#
50 WB Sit-Ups
500m row
40 Hang Cleans
40 Sit-Ups
400m Row
30 HR Knee Push-Ups
30 Sit-Ups
300m Row
20 Burpees
20 Sit-Ups
200m Row
10 S2O
10 Sit-Ups
28:38 rx+
38:14 run and scaled front squats to air squats, everything else RX
25:07, RX @95# and Bike
28:29 Rx Run
24:36 RX+
Rattling good info can be found on blog.
SARAH!!!!! Can not say enough wonderful things about thins woman as an athlete and person!!! I am so glad we met and enjoy the 6am banter !!
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