Very cool that CrossFit HQ made it out last Thursday to watch some of our fittest give 18.4 a run.  Thank you to everyone who came out, and thank you Sherri and BG Leonard for helping put this together!


Three Position Snatch (Ground, Right Below Knee, High Hang)





% based on 15Feb 1RM


For Time:

10 Cal Row

20 Double Unders

15 Cal Row

30 Double Unders

20 Cal Row

40 Double Unders

25 Cal Row

50 Double Unders


Scaling Options:

DUs -> Attempts through req’d rope contatcs -> Penguin Jumps


Cool Down:

Calf stretch on rig 2X30 sec per side


Banded Lat stretch x 30 sec per side



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