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Core

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)7 min 15 Toes to Bar MAX Cal Row 3min Rest / Transition 7 min 20 Ball Slam (30/20) MAX Cal Assault Bike 3min Rest / Transition 7 min 25 KB Swing (53/35) Wall Sit - KB Swings can only happen…

Odd WOD

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardMetcon (Time)5 Rounds Not for Time 1 min Deadlift Hold @75% (accumulate) 6 Box Jump (30/24) 10 Dynamic Push Ups to Plate (45/25) 250m Row Sprint MAX EFFORT 40 Russian Twist w/medball (20/14)Rest as Needed anytime. Score is slowest Row Sprint

ME Upper Pull

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Issaquah, Redmond, Sammamish - CrossFitView Public WhiteboardWeighted Pull-ups (1-1-1-1-1 add weight each set )Make sure arms are FULLY extended at the bottom and chin actually BREAKS the top plane of the bar. Any implement can be used. *Weight Vest *Hold DB of KB with feet *Dip Belt with Plates Whatever…