9.20.2023 HIGH ROLLER

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If what you do away from CrossFit has been enhanced by what you do in these walls, (CrossFit), let us know by posting it on the Whiteboard in the front room. This can be anything from health, to work, to recreation, to competition activities. We want to know if we are making a difference beyond simply doing CrossFit.  

If you have photos you would be will ing to share,  of activities you are involved in that CrossFit is enhancing, you can send them to Cal at standfirmcrossfit@gmail.com and they may end up in the annual slide show at the end of the year.

WARM-UP:
3 Rounds
15 Calorie Row, 1 Round of Cindy

STRENGTH:
Back Squat
(3/40)2    2 Count Pause at the bottom
(3/40)3   Double Bounce

WOD: HIGH ROLLER

For Time:

15-20-25
Calorie Row
Wallballs 20/14
C2B Pull-ups (55+ Pull-ups)
Box Jump Overs 30/24
Alt. DB Snatch 50/35 (55+35/20)
(DB Reps counted as Men R+L=1/ Women R+L=2 )

*** 1 min rest after each round ***

Time Cap: 20 Minutes

ICING:
YOur 1% in 2 min.
KOT – Jefferson Curls 20 reps.
Deadhang for 90 seconds