For time:
50 Overhead Squats (65/95#)
40 Bar Facing Burpees
40 Power Cleans (65/95#)
30 Bar Facing Burpees
30 Front Rack Lunges (65/95#)
20 Bar Facing Burpees
20 Shoulder to Overhead (65/95#)
Community Notes:
ALL WEEKEND CLASSES ( 9 AM Sat/Sun) will be held at the Lyons Den, 555 W Beidler Rd. King of Prussia, we are hosting a Level 1 Seminar at CrossFit KoP this weekend.
A 1 hour ....7 AM session Saturday will be held at CFKOP with a hard stop at 8 AM!
Southern Slang:
"Only Got One Oar In The Water"
Meaning: Someone who isn't very smart and always missing the point.
We all know at least one person who seems to always be going in circles.
6 comments:
6am
Subhan 20:22 rx
Kate C 22:19 step overs body weight lunges
Mike S 30:38 53#
Pam G 15:07 (front squat)
Em G 20:47 40 OHS
Gordy 14:30 65# (volume 40/30/20/10)
Kevin H 18:21 (back squat)
Pete D 22:38 rx
Jill M 15:56 rx
Rich A 20:56 rx
Meg D 20:30 55# BW Lunge
Geoff :)
Bella 23:49 BW Lunge
Erini 20:08 55 PC/Lunge/ s2o 35# ohs
Jackie 19:41 55#/25/20/15 burpees
Jill 18:49 55# fs/pc sto 25# lunge 25/20/15 stepover burpees
Mary 17:14 15# OHS/ Lunge/ 45# 25/20/15 stepover burpees
Aimee 15:23 rx
Taylor 22:47 rx
Cate 22:22 rx
4:30 PM
Remer 16:21 rx
Brian S 17:18 rx
Edwin 18:30 65# 40/30/20/10 reps
Sam 14:10 75# 40/30/20/10 reps
Kyle 17:54 stepover
Jeff :)
Erin 15:33 rx
Ben 18:40 75# (1/2 burpees)
Lenny 16:46 65#
Laura S 25:38 45#
Alex Tu 15:54 40/30/20/10 reps 65/35#
Freaky G 18:05 rx
Karen M 19:43 25/20/15 burpees 55#
Yex 17:45 regular burpees 55#
Olan 26:46 65
Matty Bo 21:12 75# 30/20/10 burpees
Mike Mit 26:26 65 FS
Kate 18:25 35#
Danielle g 16:50 rx
Danielle c 20:03 45#
Bridget 22:07 35
Matt t 22:51 75 FS
Randy 22:03 75
Baez 24:19 rx
Ericka 21:41 35 BW lunge 30-20-10 burpee
Rebecca 24:50 55
6:30
Missy 24:!7 35 OHS 30-20-10 burpees
ABO 25:17 rx
Greg 21:12 rx
Steph 18:11 15 OHS 55 (30-20-10)
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