“After Hours”
For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
Aerobic Capacity
Bragging Rights
4 Rounds
300m run
Sled push (down and back) 235/195
30 Air Squats
Rest 1 min between rounds
Record slowest round
Back Squat
Build to a heavy set of 5
“Jacqueline”
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar
Carl talks with Antony about the evolution of his fitness, wind surfing and his new chiropractics services (including acupuncture and dry needling) at CF Bangor.
Dr Antony Angus DC, FIAMA. Dr Angus has been a chiropractor and an acupuncturist since 1996. He has owned and run multiple practices and specializes in chiropractic, dry needling and myofascial work. He is available at Crossfit Bangor on Friday afternoons (starting in April) and Saturday mornings. For appointments call or text him on 207-735-6637.
‘Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Thruster 3RM
18.5 = 11.6 (retest)
Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster, 3 reps (M: 100 lbs, W: 65 lbs)
3 Chest to bar Pull-ups
Thruster, 6 reps
6 Chest to bar Pull-ups
Thruster, 9 reps
9 Chest to bar Pull-ups
Thruster, 12 reps
12 Chest to bar Pull-ups
Thruster, 15 reps
15 Chest to bar Pull-ups
Thruster, 18 reps
18 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
Open/Performance – as written
Fitness – 65/45 jumping chin-over-bar pull-ups