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Heavy Long

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardLuke (Time)For Time: 400m Run 15 Clean and Jerks, 155# 400m Run 30 Toes-To-Bar 400m Run 45 Wall-Ball Shots, 20# 400m Run 45 Kettlebell Swings, 53# 400m Run 30 Ring Dips 400m Run 15 Weighted Lunge Steps, 155# 400m RunIn honor of Marine Staff…

Sprint

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMetcon (4 Rounds for reps)Tabata Style 8 Rounds 20sec of Work 10 sec of Rest Muscle Up 1min Rest Seated Press (65/45) 1min Rest Assault Bike 1min Rest Hollow RockScore each movement. Record your LOWEST number of reps for each movement.

WL – Clean

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardRow Repeats (4 Rounds for time)4 X 500m Row Rest as much as needed between rowsAlso record your Fastest 500m Time in the WOD below to build some History for the Movement500m Row (Time)Max Effort 500m RowRecord your Fastest 500m Time HERE to build…

ME Upper

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardClose Grip Bench Press (5-5-5-5-5 First Set 70%+/- Add weight ea. set )Hands and Shoulders in the same line. Elbows Glued to your side, at the bottom your Thumbs Should almost touch your ChestTeam Rowing Double Annie (Time)1000m Row 100 AbMAt Sit-ups 800m Row…