Back Squat E3MOM
9 – 6 -3 -6 – Max Reps
For Time:
10 Kettlebell Goblet Squats 24/16kgs RX+32/24 MRX 20/12
20 Russian Swings
200m Run/Row or 0.5km Assault Bike
20 Goblet Lunges (alt legs)
10 Chest to Bar Pull-Ups or 5 Bar Muscle-Ups MRX 10 Pull-Ups
20 Kettlebell Goblet Squats
40 Russian Swings
400m Run/Row or 1km Assault Bike
40 Goblet Lunges (alt legs)
20 Chest to Bar Pull-Ups or 10 Bar Muscle-Ups MRX 20 Pull-Ups
10 Kettlebell Goblet Squats
20 Russian Swings
200m Run/Row or 0.5km Assault Bike
20 Goblet Lunges (alt legs)
10 Chest to Bar or 5 Bar Muscle-Ups MRX 10 Pull-Ups
Magan is new to CFHSV but not new to kickin some CrossFit butt. She’s been impressive since joining as an athlete and person. She’s one hard worker with a great attitude and a sense of humor. Keep it up Magan!
Magan locked out, showing off a picture perfect kettlebell swing! This young lady shows up consistently and is always ready to throw down. She’s a hard worker with a feisty spirit that never quits. So glad to have you at CFHSV, Mayan! Keep rolling! ?
Straight up thug life ? She’s pretty good at DU’s too!
A. Back squats with Kyle F. ?
B. 2+56 RX (c2b……)
85-95-105-95-3@105
17:57 Rx, row
Look at Megan. Great overhead position. Keep up the grea work.
A. 9@225 – 6@275 – 3@290 – 6@275 – 3@310
B. 16:42 RX. Bike & Bar Muscle Up’s
MEGAN!!! That bride to be is as sweet as they come and is strong and moves really well too!I’m thankful y’all are at CFHSV! And darn you for making me want to buy that white sweatshirt!
235(9)-270(6)-285(3)-270(6)-285(4 & 3/4)
19:58 rx+ BMU
185-225-255-225-255(3)
17:36 rx bike c2b
210-240-255-240-270(6)
20:05 rx c2b
A. 255(9) – 295(6) – 310(3) – 295(6) – 310(3)
B. 15:54 rx+ ( row & bar muscle ups )
A. 200(9)-230(6)-240(3)-230(6)-240(4)
B. 19:07 rx+ (row and bar muscle ups)
Locked and loaded. Magan with the perfect KBS. This young lady has been rolling ever since she joined us. She shows up every day, with a smile on her face, ready to show everyone how it’s done. Keep it up stud!!
A. 255(9) – 295(6) – 310(3) – 295(6) – 310(5)
B. 16:33 Rx+ (row/bmu)
Hey, that’s my friend!!! Who looks this pretty doing KB swing though?? What a gal!
A. 125(9) – 155(6) – 185(3) – 155(6) – 185(3)
B. 17:10 RX+ (row/Bar MU)
A. 105-125-135-125
B. 2+52 rx (run)
c2b
A: 215(9)-255(6, tweaked left knee on last rep)-205(1)-135(slow 5)-135(slow 5)
B: 13:29, RX (Bike & CTB)
A. Back Squat: 315×9, 345×6, 365×3
B. 2 rounds Rx
215-230-245-230-245 (3)
14:07 RX+ row/BMU