#TBT to going over the handlebars on Pilot Rock during #PMBAR with @joncavl #bike #mtb

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May the 4th be with you! A. Front squat, 6 x 3 @ 55% 1RM, 10X1; begin a set every :60 - #165 B. KB windmill, 3 x 3/side light, 31X1; :60 #35 B2. Strict ring pull-ups (same grip as you use for muscle-ups), 3 x 3-4 moderate, 21X1; :60 rest - #15-#15-#20 + For time @ 90% effort: 1 mile Assault Bike(2:18) 200m Farmer's walk, 70/hand (unbroken) 1000m row (3:40) 8:32 + 3 sets not for time: 10 light good mornings #75 :30 ring dip support #CrossFit #crossfitmasters #galacticbarbellclub #maythe4th #starwars @iamprojectx

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Tuesday: Back at it! A. Power clean, build quickly to a single @ 80-85% 1RM, then accumulate 3-6 more reps @ that load #205-225 B. Seated on floor DB shoulder press (legs straight in front), 3 x 6-8, 21X1; 2:00 rest #55s...ehhh got a bit ugly! + Every :60 for 15:00: 1st minute: 10 hand-release push-ups, controlled & deliberate 2nd minute: 10 Russian kettlebell swings 3rd minute: 35 double-unders + 3 sets not for time: 10 unweighted hip extensions 10 unweighted Russian twists #CrossFit #crossfitmasters

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Monday! 40:00 @ Z1: 30 Assault Bike calories 3 wall walks 75 single-unders w/heavy rope 6 strict toes-to-bar 600m row 4 rounds and 19 calories #CrossFit #crossfitmasters

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...and after class Matt decided we should try the 53s...couldn't quite make the backwards carry...#crossfit #trynewstuff

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...things that happen when there's time between classes...#crossfit #stupidhumantricks

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Inching our way to summer! #getoutside #bike #gravel #crossfit

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