Announcements

Vintage Happy Hour this Friday at Kirby Ice House! RSVP on facebook here or show up!

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CrossFit

2018 Assessment Period – Day 5

Warmup

3 rounds
Ski 8/6 Cal
6 Bulgarian Split Squats/side (unweighted)
6 Single DB Strict Press/side

Strength

Find 1RM Jerk from Rack or Blocks

MetCon

“Fran”
21-15-9
Thruster 95/65lbs
Pull Ups
6 Minute Cap

Beginner: 65/45; 9-6-3 pullups or banded pull ups
Intermediate: 75/55; 15-10-5 pullups or banded pullups
Advanced: Rx

Compare to 11/9/2016, 10/5/2016, 10/26/2015, 10/8/2014, 11/13/2013

Competitor Extra

100 Bar Facing Burpees

QuickFit

15-12-9
American Kettlebell Swings
Burpees
Rest 1:00
15-12-9
Bike Calories
Burpees
Rest 1:00
15-12-9
Double KB Deadlifts
Burpees