131114 ~ Welcome Baby Anderson!!

Congratulations to Coach G and his wife Jenn who welcomed baby Anderson Wesley Fielding yesterday at 11:15 am!!  We are experiencing a baby boom at the box....the future of CrossFit is safe with us!!

Strength:

Bench Press

Every 90s x 12 min alternating

a. 5 Tempo Close Grip Bench Press (3 counts down, pause 3 seconds at the bottom

fast back up). Heaviest Possible!

b. 5 Strict Pullups (weighted if possible)

c. Rope Climb (Legless on the way up if possible)

Conditioning:

Complete For Time:

21 - 15 - 9

Power Cleans (135/95#)

Ring Dips (rx+ Dips from MU)

Cash Out:

100 Hollow Rocks

100 Atomic Situps

 

 

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