Announcement

This weekend (5/17-19) is the Brazil CrossFit Championship and Jessica will be competing in the Individual division. We will make posts throughout weekend. You can see the leaderboard here. The schedule is here. We do not know if it any of it will be broadcast anywhere. We’ll let you know if we find out where and when.

Specialty Classes

FTX Gold (65+) – 2:30pm

Strength / Skillwork

Front Squat
10-8-8-5-3-3-3
BB-50-65-85-90-90-PR

WOD

“Nicole”
20:00 AMRAP

400m Run
Max # of pull-ups w/o coming off bar

Enter the following for the score:
0 in the rounds
# of Runs x reps in the reps

Be careful with the pull-up volume on this one. Consider limiting each round to 10 pull-ups max if you have any issues, injuries, are newer or haven’t done high pull-up volume in a while.

Warning: Rhabdo is a real danger for those doing this WOD and overdoing it with the pull-ups. Be smart!

Elements

30:00 AMRAP
400m Run or 500m Row
15 Ring Rows [arm = perpendicular under rings]
15 Goblet Squats 55/35# [70/55#]
Rest 2:00

For scoring, every 20m counts as one rep. So each round is 50 reps.
Elements won’t do the Ft. Squats today.