Hang Clean Build Up E2MOM
3 – 2 – 2 – 1 – 1 – 1
TEAM WOD
3 Rounds For Time: (20min cap)
Partner 1 – 10 Calorie Row/Bike
Partner 2 – 20 Wallball Shots
*10 Synchronized Hang Cleans
*20 Partner Passing Wallball Sit-Ups (over barbell)
Partner 2 – 10 Calorie Row/Bike
Partner 1 – 20 Wallball Shots
Rest 2min
Barbell Loads = 115/75 RX+135/95 MRX 95/65
Wallballs = 20/14lbs MRX 14/10
Core & Flexibility Development
20 High Plank Partner Alternating High Fives
Spend 3min on Banded Shoulder Stretches
2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch
Spend 3min on PVC Shoulder Stretches
2x20sec Butterfly Stretch
2x20sec American Splits
What’s this girls number?
Check out Kim looking bad to the bone! Awesome pic of a stud CrossFitter. Kim has a calm determination about her and it’s motivating to watch her push herself. She’s become a great athlete and improved across the board. She’s done it all the right way along the way. She built into it slowly concentrating on form first and intensity later. Now she can do it all. She’s also got an amazing family that are almost always together when at the gym. Keep pushing yourself Kim cause you’re doing great 😊
Heck yeah! Kim looking like a CrossFit beast and a total rockstar! This lady came in ready to take on any and every challenge and there are few she hasn’t already mastered. She’s incredibly hard working, focused and driven, all of which are clearly on display every time she throws down. She’s quiet but friendly, and always open to any coaching feedback that can help her keep making gains. You rock, Kim! Stay the course! 🙂
A. 250 power pr
B. 11:13 rx+ 🚴♂️ w/ Michael
C. Complete
A: 205 power (pr)
B: 11:47 rx (row) *partnered w Travis
A. 125
B. 16:40 rx+ (solo)
255# HPC
12:34 rx+ w/ Gordon
A: 255#
B: 12:01, Scaled, Splits – 2:44/2:39/2:38
(Bike/135# HPC/WBSups/135# BackSqtx20)