Strength

 

10 Minutes to establish 1RM Split Jerk

 

 

Skill/Midline

 

1a) 3 x ME GHD Sit-Up in 45 seconds

1b) 3 x ME KB Swing in 45 seconds 53/35

1c) 3 x 45 second Handstand Hold

 

*Rest 30 seconds between exercises*

 

 

Conditioning

 

10 Minute AMRAP

 

60 Bar Facing Burpees

30 Overhead Squats 120/80

10 Muscle Ups

 

 

 

** 13.2 is officially done and done!! **

This weekend at Crossfit 757 we almost had a Compounder in every single one of the heats! A lot of us showed up and threw down giving it everything we had. Whether you guys hit your goal this week or not, keep those heads high there are still 3 workouts to continue to prove your fitness. For the remainder of the open, the top 3 Men and Women from that week will be posted every Tuesday for everyone to see!! If you were a few reps shy of getting in that top 3 remember, every single rep counts in this competition. It is a game of inches so make sure you lay it all on the line!

Top 3 Men:                                                Top 3 Women:

 

                           1.) Ryan Knutson- 300 Reps                          1.) Mackenzi Powers- 251 Reps

                           2.) Ryan Allday- 291 Reps                             2.) Aretha Porter- 245 Reps

                           3.) Anthony Briel- 288 Reps                          3.) Nikki Monroe- 244 Reps

 

 

These are the standings for 13.2 here at Compound Crossfit!! Keep training hard and fight for a top 3 spot during 13.3!!