tremendous MOXIE

Hang Squat Snatch: 53-58(2)-58-63(1) Mile Run: 7:35 (last time running a mile, we did 3 with 2 min rest between trials. 8:55 / 9:22 / 8:51)

26:42 (-1:02) I think the 25:00 by the end of the year is do-able.

A1. Back Squat 30×0; 4-6 x4 (95-105-115-120) A2. Ring Dips AMRAP 1010 (5-6-5-5) 4 Rounds for time: 200m run 6 Suitcase lunges 6 Burpees 6 Suitcase lunges 6 Burpees Rest 90 sec. Time: 13:10

3 Rope Climbs in 3 minutes: I got 2 + 2 partials 5X 10 Burpees w/ lateral jump over barbell 10 Sumo deadlift HP 65# 200 m Run 1 minute rest between rounds 16:17 (with rests)

5X 400 m 5 Push Jerks (83#) 10 KBS (35#) 17:52

A. Front Squat 5-5-5 rest 2 min B. Ring Rows 4/2; amrap X3 rest 2 min 3 Rounds: 30 sec. (55#) Power Clean rest 15 sec. 45 sec. (20″) box jump rest 30 sec. 27-27-29=83 Thing to work on: Box jumps BW: 127.4 St: 3 Sl: 8 MC: 10

Shoulder Press 5-5-5 48-58-68(3) Helen: 3X 400m run, 21 KBS(35#), 12 Pull Ups 12:49 (4 second PR) BW: 127 St: 4 Sl: 8 MC: 9

No kids for Crossfit Teens so J. and I did some double unders, muscle up practice and dips. I see a muscle up in my future…not too far off. BW: 128.8 St: 6.5 Sl: 5.5 MC: 7

2+ miles at Arroyo Verde BW: 127.7 St: 2 Sl: 8 MC: 2

3-3-3 173-183-193 (3#PR) 7 Rounds 10 Goblet Squats 10 KBS 6 Push Ups …all unbroken, for time 8:22 BW: 127 St: 2 Sl: 7 MC: 1