WOD:
A. Pause Back Squats: 4 – 4 – 3 – 3 E3MOM
B. For Time:
200m Run OR 200m Row OR RX+ 0.5km Bike
2 Front Squats & 2 Back Squats 135/95 RX+ 165/115 (MRX 105/70)
rest 1 minute
400m Run OR 400m Row OR RX+ 1km Bike
4 Front Squats & 4 Back Squats 135/95 RX+ 165/115 (MRX 105/70)
rest 2 minute
600m Run OR 600m Row OR RX+ 1.5km Bike
6 Front Squats & 6 Back Squats 135/95 RX+ 165/115 (MRX 105/70)
rest 3 minute
6 Front Squats & 6 Back Squats 135/95 RX+ 165/115 (MRX 105/70)
600m Run OR 600m Row OR RX+ 1.5km Bike
rest 2 minute
4 Front Squats & 4 Back Squats 135/95 RX+ 165/115 (MRX 105/70)
400m Run OR 400m Row OR RX+ 1km Bike
rest 1 minute
2 Front Squats & 2 Back Squats 135/95 RX+ 165/115 (MRX 105/70)
200m Run OR 200m Row OR RX+ 0.5km Bike
Click here to sign up for Catered Fit! Delivered daily to CFHSV!
Once you sign up, you will receive the menu via email weekly.
Looking good Ashton! Muy Bueno!
This is BY FAR the sexiest picture and CrossFit Model that you’ve ever posted, WOW! You hit the mark on today! Lemme get that girl’s number, wooooooo weeeeeeee!
Looking BEAUTIFUL, baby!!
This girl always puts in the work! Keep it up Ashton! 🙂
Ashton quietly puts in her work and it speaks volumes daily…keep grinding Ashton!
Love your focus Ashton! Keep pushing!
Great work Ashton! Looking good girl.
There she is!!! Ashton is a boss in the gym and a lovely friend. Great picture of an awesome lady!
Way to display ownership with the bar overhead Ashton!
Pause Back Squat
4=185 – 4=215 – 3=235 – 2=265
–
WOD 200m Run-400m Row-1.5KM A Bike -600m Run-400m Row-0.5km A Bike
All back squats at 135lbs and KB Goblet Squats at 88lbs for Front Squats (still can’t rack a heavy bar)
=22:44 – 9:00 = 13:44
A. 165 across ( nursing a SI joint )
B. 14:05 Rx
Looking awesome Ashton!!! So strong!
225-245-255-265
13:23 rx+
A.) 315 – 345 – 360 – 360
B.) 13:31 Rx w/ 165# & running (eww)
265-295-315-335
11:17 rx+
6:15pm Class:
A: 225-245-275-225
B: 12:35, RX+ (165#, bike)
(Splits – 1:10/2:00/3:09/3:21/1:58/0:57)
– Great class Kodi/N8!