11/9  Hero WOD – see board
——————————————————————————————————————————-
1.Take 15 min to work on gymnastic progression of choice
example but not limited to:
 
HSH. HS/marching/walking, HSPU,dips, MOD: plank side etc
Pullup: C2b, weighted, MOD progression work
 
2.8 deadlifts (155 / 115 lb.)
7 cleans (155 / 115 lb.)
6 snatches (155 / 115 lb.)
 
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
 
6 deadlifts (155 / 115 lb.)
5 cleans (155 / 115 lb.)
4 snatches (155 / 115 lb.)
 
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
 
4 deadlifts (155 / 115 lb.)
3 cleans (155 / 115 lb.)
2 snatches (155 / 115 lb.)
 
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
————————————————————————

1. 5×5 BackSquat

2. 21-15-9

Thruster 95/65
Pull-up


1. EMOM10 x 3 snatch

3 rounds for time of:
10 snatches
20 burpees

$$ Progressions work
Handstand/HS walking progression


1) 4×8 deadlift; Rest as needed

2) 5 Rounds For Time

5 DeadLift 225/155#
10 BurpeeBoxJumpovers 24/20″


Thanks for coming to bring a friend party!

If you missed it and want to come in for
a free consult call 503-810-4722 and
we will have a coach connect with you.

Congrats to Kalen for winning an 1 hour
sports massage in our raffle from Tim Young
and Rachel won a 4 week pass in CF 101!

Good times!🙌🏻💥💪🏻
#CrossFitSWPortland #StrongerTogether

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