for time:
21x burpee
400m run
18x burpee
400m run
15x burpee
400m run
for time:
21x burpee
400m run
18x burpee
400m run
15x burpee
400m run
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@Rising CrossFit Ballantyne
20 minute EMOM
Odd minutes 3 muscle-up
Even minutes 4 power clean (235/155) then 10 pullups
Did banded muscle ups with a skinny red band and 115 for the cleans (definitely didn’t get 10 pullups in every minute, but neither did anyone else!)
Then…(after about 10 minutes rest)
3 rounds for time of
10 shoulder to overhead (155/105)
10 overhead squat
7:02 (85lbs)
–Scores–
Katie R.: 11:26
CJ D.: 8:54
Neil A.: 9:58
Brian T.: 7:55
Michael F.: 7:11
Joanna T.: 11:55
Teal B.: 12:50
Sofia J.: 13:11
Christine S.: 9:52
Matthew W.: 6:58
Borja G.: 7:46 (sub: 2x lunge jump)
Dave R.: 7:38 (sub: row)
Cole M.: 8:24
Brian W.: 10:37 (sub: 2/3x burpee)
Robert W.: dnf
Morgan D.: 11:06
Sean F.: 8:25
Diane N. 8:30 (sub: 50x 2-count flutterkick)
James C.: 8:23 (sub: row)
Yoshi S.: 9:30
Adrian P.: 9:50
Roselena R.: 11:59
Nick D. 8:27
Keena S.: 10:45 (sub: row)
Rocio Q.: 9:50 (sub: 2/3x burpee)
Mayra C.: 11:05
Shawn C.: 9:55
Mark L.: 8:09 (sub: 75x 2-count flutterkick, single-leg burpee)
Graham G.: 9:55
Melissa S.: 11:38
Abby B.: 13:20
David S.: 8:09
Eric M.: 9:03
Dave K.: 8:25
Josh M.: 7:44