Seven rounds for time of:
185/135 pound Front squat, 3 reps
7 L-pull-ups
Sub any style pull-up
Five rounds for time of:
Bobby tackling the March painstorm
40 Double-unders (x3 singles)
30 Box jumps, 24 inch box
20 Kettlebell swings, (sub 35lb or 55lb dumbell)
Post time to comments.
Great job everyone for a hectic, fun-filled week! Take a break and come back strong on Tuesday!
Congrats to all that took part in the Kunsan Duathalon!
Warm-up
CrossFit warm-up x3
WOD
AMRAP in 12 min of:
Row 250m
5 Squat clean to Overhead
Wolf Pack CrossFit is offering a Weightlifting class for Women on Saturday, 17 April from 1100-1200. Come out and learn more about the basics of weightlifting in a relaxed, supportive environment!
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-up
Box jump, 24 inch box
GHD sit-up
Post time to comments.
*So you will complete 10 reps of each exercise, then 9, then 8 and so on…
Lauren; the beast of CrossFit Ramstein
Three rounds for time of:
275/185 pound Deadlift, 10 reps
50 Double-unders (x3 for singles)
Post time to comments.
Captain Lauren Guibert from Ramstein, Germany took 1st place at the South European Sectionals this past weekend in Italy. She is off to the regionals in May!
For time:
Row 1K
40 pound Dumbbell snatch[wmv], 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.
