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A. Press 60%1RM x 3; 70% 1RM x 5; 80% 1RM x amrap.
Rest 3 min b/t sets; perform @ 20X0 tempo. You must maintain tempo on amrap set!
4 Rounds for round times:
10 Ring Dips
15 KB swings 53/36lb
20 Box Jumps 20″/18″
25 Air Squats
rest 2 min
Shoulder bridge x 5 reps; 2 sec holds @ top
Spinal Rocks x 10
Prone scorpion x 3/3
Elevated scorpions x 3/3
Next for the Who’s Who we have Brian!
How were you introduced to Crossfit? My best friend, who lives in Texas, goes to Crossfit Richardson. He called one day and told me that I need to try Crossfit because I will love it. He was right!
Favorite WOD/lift: Any type of team WOD/workout or something with rowing in it. Any heavy lifting that involves 5 reps or less 🙂
I have always wanted to: swim with a Great White or Tiger Shark
1 word people use to describe me: Random
Outside of the gym I like to watch the discovery channel, paddle outrigger canoes and dragon boat.
Something nobody knows about me or would be surprised to know about me: My wife and I are expecting our first child (baby girl) in September. I love the ocean/water and am super fascinated with sharks.
Favorite physical activity outside of Crossfit: Paddling (Outrigger Canoes and Dragon boats)
Favorite place to eat in Portland: Kauai Island Grill
Song that gets me pumped up for a workout: Metallica, Godsmack, AC/DC, or even Rap… I like it all.
Proudest accomplishment: I have a feeling that this event has yet to be experienced. Check back in about a year 🙂