Congratulations to Mary, Mabon, Alyssa, and Anna on getting your FIRST pull up and chest to bar pullup this weekend!
This is LAST CALL for anything in lost and found in the window next to the LMNT stand.
This is final week of the CrossFit open. Scores for the Stand Firm Cup continue to tighten as the open progresses.
This week’s theme is Luck of the Irish
WARM UP
Row or Ride for 4 minutes then 2rds
3 Wall Walks
6 Burpees
10 Air Squats
Dynamic Stretch
Snatch Warm Up
STRENGTH
EMOM Snatch Balance 4 reps for 5
2 second pause on reps 3 and 4 each time
EMOM 3 Position Squat Snatch top to bottom for 5
WOD
For Time:
3 Rounds
10 Deadlift 185/125
10 HSPU
Rest 2 min.
2 rounds:
8 Deadlift 225/165
8 HSPU
Rest 2 min.
1 round:
6 Deadlift 275/175
6 HSPU
ICING
Tabata
Handstand Hold
Hold Plank
Tib Raises