5 rounds for time of:
20 KB Swings (53/35)
10 Box Jumps (24/20)
1 Rope Climb
Rx’d + (70/53)
1) 4 rounds not for time of:
10 DB One Arm Row (10 each)
15 Kneeling Banded Chest Pulls
10 GHD Sit Ups
15 Banded Upright Rows
In the same way, let your light shine before others, that they may see your good deeds and glorify your Father in heaven.~Matthew 5:16
Get your weight up Zack. I swatted that thing on the roof of family dollar..
9:55
Crossfit Vero Beach
3 RFT
7 chest to overhead @115
2 rope climb
7 burpee box jump
8:10
3 rounds not for time
12 ttb
10 ham hip raises
SWOD
Work to a heavy power jerk ?
12:58 (35#, kte)
11:24
Annie: 8:30’ish
WOD: 13:09
11:41 Rx’d +
12 something (35 lb KB v ups)
8:25 rx
8:16 rx
12:03rx (5-pu/5-kte each rd) 24″ box
12:38 20 KB V-ups (15)
11:14 (Sub 5 GB PUs for rope)
9:57 rx’d
10:20 (26 kb/ v-up & ab mats)
11:25 (35lb KB, KTE)
13:?? (35KB and v-ups)
9:32 @ 70lb.
14:51@70
10:42 rx
11:57
8:47 RX+
Wod 7:52 rxd +