Retest After 2 Years

I am feeling those wall balls from 15.3 in my hamstrings and ass! Good turnout today even with several people away and some running St. Patrick’s Day races in Bay City.


  • 1,000m Row
  • Bottom Squat Hold
  • Shoulder Stretching
  • Cleans
    • 3×95#
    • 3×135#
    • 3×165#
    • 3×185#


7 Rounds

  • 3 Cleans (205#)
  • 21 Unbroken DU

Did this one 2 years ago at CrossFit Full Strength and it took me 9:14. Today it only took 5:24 and I had a miss on 2 sets of dubs! Did all singles on the bar, but never really took a rest.

5:00 AMRAP

  • Hang Power Snatch (95#)
  • Box Jumps (24″)

Got nasty pretty quick! I finished the 10s and then 12 snatches.


10 Sets

  • 3 Strict C2B Pull-ups
  • 3 Strict Pause Ring Dips (5s)

Really focused on keeping a tight hollow position in both movements. Wanted to be explosive with my pull-up. Got tough with the longer pause on the dips.



  • MAX Weighted Plank (45#)
  • ~2:00 Rest

I went 2:15, 1:30, and 1:25.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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