Row, Press and "Amanda"

10 rounds of:IMG_4895 IMG_48961 minute of rowing Rest 15 seconds 30 seconds of 95#/65# shoulder press (no rack) Rest 15 seconds

Strength Focus:

12 Min. EMOM:

  • Odd: 3 Front Squats (no rack)
  • Even: 1-2 15' Rope Climbs

IMG_4870 IMG_4859 IMG_4849 IMG_4851 IMG_4855 IMG_4866 IMG_4860 IMG_4865

Don just moved to Sedona from Calgery CrossFit and dropped in for a visit today!

A BIG thanks to Everyone that came out to support George in the First of 4 Masters Qualifier WOD's tonight.  George snatched his (previous) 1 rep Max of 115# twenty one times tonight! What a great fight George! 1 down 3 to go!

IMG_4876 IMG_4872