A) 3 attempts at 1rm squat (20min)

B) 3 attempts at 1rm press (20min)

C) 3 attempts at 1rm deadlift (20min)

Score: total weight

SO MUCH WEIGHT!! Congrats to everyone that PR'd and came close. You guys ROCK!

A)Metcon:

5 Full clean (185/125)

10 toes to bar

15 box jumps (24/20)

5RFT, 16min cap

B)50 russian swings for time (70/53)

Score: time / time

HAPPY BIRTHDAY COACH DAN!

A) Lynne: 5 rounds not for time (30min cap)

Max reps bench press (bodyweight for men/ 70% bodyweight for women)

Max reps strict pull ups

B) 6 attempts at max L-sit hold

Score: reps for Lynne / total time of L-sits

A) Diane; 21-15-9

Deadlifts (225/155)

HSPU (scale to barbell push press 35-115# depending on ability)

14min cap

B) Annie:

50-40-30-20-10

Double unders

Sit ups

For time: 14min cap

A) CF Total

A) CF Metcon

B) CF Metcon

C) 15 bar muscle ups for time

A) Dianne

B) Annie

C) 750m row

A) CF skill focus

B) CF metcon

C) 3rds not for time: 20’ hs walk, 10 hollow rock penalty for every drop