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Twenty minutes of barbell love. CrossFit delivers!

20:00 AMRAP
95 pound Thruster, 5 reps
95 pound Hang power clean, 7 reps
95 pound Sumo deadlift high pull, 10 reps

Paul- 75  9 + 2

Carrie- 45  8

Todd McK- 55  9 + 2

Jeremy- 75  5 + 5

Abby- 45  11

Caitlin- 45  8 + 12

Tommy- 75  7

Holley- 15  10 + 19

Juan- 65  9

Russell- Rx  9

Quincy- 75  5 + 3

Jill- 25  8

Trey- Rx  11 + 13

Teresa- Rx  6 + 2

Kathryn- 55  8

Todd- Rx  8 + 3

T- 75  8 + 10

Great job everyone! This was a long twenty minutes, and the only way out was through. Bonus points for staying on your feet at the end. Most were reduced to motionless puddles of sweat for several minutes. But isn't that a great feeling? Yes.

There were several people that got this as prescribed- Teresa, Russell, and Todd. Monster killers.

Efficiency counts, but really counted today. Missing cues costs valuable fuel. Heels, timing, fast flip, there's a bunch to remember, yes. That's why we train consistently. To learn and "feel" cues.

Good job puppies. Three bar exercises wrapped into one bad a$$ CrossFit burrito, and you did it. Excellent! Be pleased, not satisfied.

www.pva.org

Donate.

Monday is a very well deserved rest day. Give your body some love and take care of business! Open gym 5:15-6:15 for a missed wod, mobility, or both. Just clean up your mess.

The insanity continues. After five "cold water challenge" dumps already, we have several more scheduled for Tuesday after the 5:00 wod. Thaaaat's cooooold.....

Thanks for another great day at CFSF. Thanks for all the great fuel and efforts. You are all AWESOME!

We're fit. You're unfit.
CFSF