A big b day shout out to Amy MC….the big 4-0.  I have known Amy since 1989, yes I in fact said 89′.  It has been an amazing to share our community with an old friend.  Amy has been with us from the beginning.  it was pretty rewarding to see someone I know so well, that didn’t have a background in working out, take to this sport.  From the time Amy started she has gotten pull ups, deadlifted too much weight to account for, and jumped into the CrossFit open multiple times.  Amy is always great to have in any class and continues to come in and get after it almost 7 years after she started!  happy B Day Amy I hope you had a great day at the Coppola Pool!  Some huge numbers in here tonight with an RX score of 264, Bryan Lee continuing to crush with 220, and Brian F with a 160.  Coach Urban said massive improvement on technique with the cleans too.  We have along one to break apart the week tomorrow, have fun.

A) 3 min Row/assault

Every :20 sec for 3 min

Light DB strict Press

Bear Crawl

Supinated Bar Hang

1 Min Jog

B) 10 Min EMOM

1st-5 Tempo KB Half Kneeling Press (Right)

2nd-5 Tempo KB Half Kneeling Press (Left)

C) “The Big Bad Wolf”

20 min AMRAP

21/17 Cal Row

15 Wallballs 20/14

9 Toes 2 Bar

18/13 Cal Assault Cal

15 Alt Dumbell Power Snatch 50/35

9 Goblet Squat 53/35