Day 3 was a much needed rest day for Tom. He’s ready to get a little gymnasty tomorrow at 1 and then swim like an old fish at 3. It’s going to be a big day so if you’re here cheer loud and if you’re somewhere else cheer even louder. On another note I heard through the grapevine Kelly Bruhel snatched 185lb today for Backcountry CrossFit. Dang. Please join us for our weekly Free Community Workout at 8:15am and you can work out where the Games athletes do and most likely right next to them too.
1.) Master’s Final For time: 21-15-9 Deadlift 185/125lb Pull-ups 15-12-9 Deadlift 225/155lb Toes to Bar 12-9-6 Deadlift 275/185lb Ring Dips 2.) 3 x 15 Reverse Hyper
got to round 3 at the 10:15 mark... struggle bus for last round but got all the dips up on the rings!!!
Breakthrough day for me. Didn’t think that was a workout that was possible to do RX! Thanks Ryan!
Warm-up: 10-20-30-40-50-40-30-20-10 UB double-unders / EMOM20: Odd minutes - 8 thrusters with 60# dumbbells, even minutes - 10 one-arm snatches with a 65# dumbbell, switched arms every set / 10-9-8-7-6-5-4-3-2-1 Single-arm alternating dumbbell hang C&J @ 65# and lateral burpees over the dumbbell. Hot tub for recovery!