Main – CrossFit Melanie Cowden spotlight Wod View Public Whiteboard Metcon (Weight) EMOTM for 6 minutes 3 dead lifts (heavy)Score is total weight lifted over 6 minute period. Reps can be T&G or dropped every rep. Spend 5 minutes warming up and building up weight. Metcon (Time) 21-15-9 wall balls 20/14 kb swings 53/44 dead…
STRENGTH: EMOTM for 6 minutes 3 dead lifts (heavy) Score is total weight lifted over 6 minute period. Reps can be T&G or dropped every rep. Spend 5 minutes warming up and building up weight. Metcon (Time) 21-15-9 wall balls 20/14 kb swings 53/44 dead lifts 225/145 “This month marks my one year “Crossfit anniversary.”…
Main – Comp WOD View Public Whiteboard 1000m Row (Time) Max Effort 1000m Row Metcon (AMRAP – Reps) E3M for 18 min Even – ME OHS 135/95 Odd – ME BB Row 135/95Max Effort sets are unbroken attempts. Metcon (No Measure) Crossfit Black Ridge Mon Spotlight WOD