A big THANK YOU to all the participants and support people who took part in the HWY 40 Throwdown over the course of the past month. Saturday was awesome!!! Everyone worked so hard in each and every workout. You are all amazing. I hope that each of the participants learned a little about themselves Saturday. Perhaps you are capable of doing things you never thought possible. If you can do it in a CrossFit competition you can do it other places as well. I know there are a lot of good pics and video of the competition on Facebook. I hope everyone gets a chance to look at some of the amazing performances. Thanks to Tim, Karen, Shelly, Rachel and the entire CrossFit Thin Air crew for putting on a 1st Class event. Lu and Denny Berger a special thanks from all of us for the shelter and the amazing food that you provided. It was more than delicious.
Warm-up (15 min.): Run or Row 1 K then 3 Rounds of 10 Squat, 10 Push Up, 10 Situp. Dynamic Stretch
Strength (15 Min.): OH Squat
OTR
5/40 5/50 5/60 5/75 5/80
WOD: CRY ME A RIVER 14.4
For Time:
Row 500m
10 Thrusters 95/65
10 Wallballs 20/14
10 C2B Pull Ups
8 Thrusters
8 Wallballs
8 C2B Pull Ups
6 Thrusters
6 Wallballs
6 C2B Pull Ups
4 Thrusters
4 Wallballs
4 C2B Pull Ups
2 Thrusters
2 Wallballs
2 C2B Pull Ups
Row 500m
Icing: Shoulder and Lower back Mobility