WOD 22-11-16

Strength 

3RM Thruster 

Metcon

3 Rounds For Time

21 Burpee

15 Box Jump 30/24

9 Front Squat 80/55kg

Replies for “WOD 22-11-16”

  • Theresa

    50kg for 3rm
    Wod in 11.57 with 50kg on the bar.
    First time using 50 in a wod that’s not deadlift’s and all unbroken squats , delighted

    Reply

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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) " "Michael Tully" (RCFNI)
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