3 skin the cats

5×2 Back squats @75%

For time:
Reps 15-12-9 of:
Muscle ups
Overhead squats (135 lb./95 lb.)

Scaled version is reps 21-15-9 of:
Chest to bar pull-ups
Back squats (155 lb./105 lb.)

Post loads and time to comments.


4 rounds for time of:
1 minute max rep Slam balls
1 minute max rep Burpees
1 minute max rep Box jumps
1 minute Rest
3 minute max cal Row
1 minute Rest

Post reps to comments.


5 rounds for time of:
500m Row
10 Kettlebell swings (53 lb./35 lb.)
10 Burpees
400m Run
Rest 2 minutes

Post time to comments.

Friday WOD, June 21, 2017

One thought on “Friday WOD, June 21, 2017

  • July 21, 2017 at 1:34 pm

    Had the pleasure of dropping in today at C7. Great facility, coach, and athletes. I thought I was great crossfitter, but went up against Lucas and he smoked me. He has to be the most well rounded athlete there bar none.

    When he finished the wod, he yelled I bet KP won’t show up today. Don’t know what the means but he was pumped.

    Thank you Ryan Shupe! I will definitely stop by again

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