Classes at 9 and 10
Open gym at 11
Partner workout
15min to find 2 rep max shoulder press
Note: From the ground
For time:
21-15-9
Cal row
Kettlebell swings 70/53
Finisher: 50 synchronized sit ups. Partners facing each other, must be synchronized at the top, full sit ups.
Note: Partner one 21-21, partner two 21-21, then 15-15-15-15 and 9-9-9-9. One partner working at a time.
Gold Firebreather accomplished
Coach David
Gold Firebreather Requirements
Weightlifting:
Snatch, bodyweight
Clean and jerk, 125% of bodyweight
CrossFit benchmark workouts:
All, Rx
Hero workouts Rx:
Murph
Nutts
Nate
DT
Ship
Clovis
Rocket
Servais
Horton
Tommy V
CrossFit games open:
Compete at least once in the Rx division
Competitions:
Compete at least once in a Rx division (Team or individual)
COMPLETED!!
