8 Minutes of Shoulder/OH/Wrist Mobility (click links for details)

A- WU- 2 RNFT of: 10 Each Renegade Row (HAP)/3 Strict Dip/5 Strict Chin Up + 4 Minute AMRAP @80% RPE of: 10 Sots Press (45/35/15/PVC)/10 Clean Grip OHS/200M Row @ 28 SPM   -8 Minute Cap

B- Power Jerk- 10 Minutes To a Challenging Single

C- 15 Minute EMOM- Minute 1: Max Reps Double Unders/Minute 2: 7-10 Power Jerk (135/95 or HBD)/Minute 3: 1-2 Rope Climb (partial ROM)

*D- PVC Earthquake (bamboo) Bar Press– 3 Rounds of: Max Continuous (UB) Reps; Super Set with + 3 Rounds of: Ring Row- Max Continuous Reps (UB) ; Rest 1 Minute After Each Round

*= Complete as much as possible in time remaining.

Post your scores to the Whiteboard.



2 replies
  1. Tammyli
    Tammyli says:

    So proud of my girls today! We had two team representing our Box at the all female CrossFit belle competition in Queens today.

    Sam & Caroline team shrug life: Came in 5th Place overall, each coming home with a new PR on their Deadlift. Sam, being a little modest today, but content with a PR putting up 245 and Caroline brining in a new record of 335….( . in 10 Minutes!!! )

    Michaela and Anne; who’s team name I can’t remember… But Came in 12th over all; Crushing the Deadlifts, also taking home a new record. These ladies dominated the second WOD and came in 6th place! Anne is now lifting 285 and Michaela is at 265!! Anne you got more, you just made too many lifts in a small amount of time.

    I want to make a special shout out to each and everyone who came all the way to Queens to show some love to our girls and hold down our Box in a big way!! Thank you guys:



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