JM/ Samson Stretch 3 x 3
row 3 minutes
iron cross/ scorpion kicks x 10
walking lunges x 10
ball slams x 10
knees to elbow x 10
row 3 minutes
iron cross/ scorpion kicks x 10
walking lunges x 10
ball slams x 10
knees to elbow x 10
CrossFit WOD
For time:
400 m Run
20 Burpees
400 m Run
15 Burpees
400 m Run
10 Burpees
5 minute Rest
For time:
75 box jumps
For time:
400 m Run
20 Burpees
400 m Run
15 Burpees
400 m Run
10 Burpees
5 minute Rest
For time:
75 box jumps
"Adversity causes some men to break; others to break records. "
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NLP would like to welcome Jake!!! He's working hard at getting ready for the NLP Invitational!!
RESULTS:
CF WOD
Athlete Part A rx/ mods Part B rx/ mods Steve G 06:44 rx 02:12 rx Kris 06:58 rx 03:34 rx Jerry 07:01 rx 03:26 rx TJ 07:33 rx 04:15 rx Georgia 07:36 rx 03:30 rx Brian 07:38 rx 04:07 rx Jackie 09:13 rx 04:46 rx Cyndy 09:18 rx 03:53 rx Mark 09:48 rx 05:20 rx Dustin 10:13 rx 06:15 rx Gary 10:48 rx 08:11 rx RJ 11:27 rx 08:33 rx Jeremy 11:33 rx 04:20 rx Mike S 16:02 rx 10:00 rx Eddie J 13:35 rx 05:35 step ups George` 15:45 rx 04:34 step ups Barbara 11:38 rx 03:52 1/2 step ups Molly 10:13 squat thrusters Doc 16:30 situps/ superman
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