3 person teams complete the following:
3 rounds for max reps as a team in 3 minutes of:
Prowler Sprint 25 M
Rest 3 minutes between rounds
Strength:
For 12 minutes complete the following:
Perform 5 Power Cleans every minute on the minute for 4 minutes @ 75% of 1 rep max
Perform 3 Power Cleans every minute on the minute for 4 minutes @ 85% of 1 rep max
Perform 1 Power Clean every 30 seconds for 4 minutes @ 90 % of 1 rep max
Create Joy-CrossFit Lisbeth
The “Aha” Moment When Clarity Happens And Real Change Begins
CrossFit Murphy Nutrition Workshop will be this Saturday, August 4 at 8:00am.
“Crazy Love” group coed devotional every Monday night at 7:30. Even if you are behind, you can still catch up.
“Nervousness is lack of courage.”Ashley L.
I almost felt bad for this kid Ray beat him so bad, I think Ray finished the course and went to the corner store and back for a Gatorade before the kid finished.
Haha that a kid Ray!!
PC 195/225/250
PC 95/105/115
175/195/215/225
85/95/100
80/90/100
145/160/175(3 fails on 175 just couldn’t hold onto bar)
PC 135/155/185
PC 185/205/225
140/110/90/50 prowler sled weights
PC 55/65/75 (could have gone a little heavier)
PC 75/85/95
Prowler 50×3
PC 90/100/105
90/100/115
Power Cleans: 65/75/85
Prowler Push x 3
PC 185/205/225
PC 125/135/155
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