Row, Press and “Amanda”

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10 rounds of:IMG_4895 IMG_4896
1 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

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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!

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