04.01.24

April 6th // Mudbug’s Game

April 13th // Astronaut Game’s @ No Ceiling’s CrossFit
Support your fellow members that are partipating!

April 20th // Festivus Games
Details and Register here!

Strength: Back Squat
Set 1 – 3 reps @ 73%
Set 2 – 3 reps @ 83%
Set 3 – 3 reps @ 87%
Set 4 – Max reps @ 93%
Rest 2:30 between sets
*AMRAP (-1) for last set

“Balled Up”
9 min ascending ladder:
5-10-15-20-25 etc
Wall balls @ 20/14lb to 10/9 feet (9/6kg)
V-up

Top scores: Into V-ups on the round of 30 (180+ reps)
Minimum Goals: Into the round of 25 (100+ reps)

Scaled
9 min ascending ladder
5-10-15-20-25 etc
Wall ball 14/10lb (6/4.5kg)
Tuck-up

Beginner
9 min ascending ladder
5-10-15-20-25 etc
Wall ball 10/6lb (4.5/2.5kg)
Abmat sit up