Front Squat + Jerk (2+1) *Work to a heavy set

Try to beat your old score here


7 Rounds

2 minute amrap of

max effort strict pull ups

once you drop from the bar

max effort burpees with remainder of time left

1 minute rest between rounds

score is total pull ups and total burpees


PRs!!!! by Robby Gustin  – 205# 5rm Press,    355# Front Squat 1rm,   and a 5rm squat at 415# Boom

Here are some links to some questions we have had lately, pertaining to mobility, injuries, hand care, and cookbooks. (I know I posted the cookbooks yesterday, but I am re-posting it!)



70s Big – Mobility Basics

70s Big – All posts tagged mobility

Hip Mobility with Scottie Hagnas


Diesel Crew shoulder rehab

Knee/Shoulder/Shin Split Rehabs

Back Rehab


Hand Care Rips/Treatment

Fitbomb- Crossfit Hand Care

Blood, Blisters, Sexism and pull ups – CFJ

More free paleo cookbooks on Scrib’d

The Paleo Diet Cookbook: More than 150 paleo recipes

Paleo Slow Cooker cookbook

Living Paleo for dummies