Front Squat 3-3-3-3-3

Rest 5 minutes

AMRAP in 10 minutes of the following triplet.

5 Burpees
7 Hang Squat Cleans 95#/65#
10 Pull-Ups

Post Front Squat Load and number of completed rounds to comments.

Captain Ed getting over the bar…

CrossFit East County will be participating in a fundraiser for Deputy Shawn Webb on Saturday, July 18th during all scheduled classes.  We hope that you will all attend, work hard (workout below) and donate a minimum of $25.00 per 2 person team.  Ed brought this to our attention, the event is being spearheaded by Brand X in Ramona, we would like to help raise funds for this officer and his family and we need your help.

Donations (checks) should be made to:  Webb Family 

Shawns story: A few weeks back Deputy Shawn Webb, was diagnosed with “Glioblastoma Astro-cytoma”, an aggressive form of brain cancer. Since receiving the devastating news, the Plumas County Sheriff’s Employees and the local California Highway Patrol Office, along with the help of Shawn’s wife, Chrissy’s co-workers at Plumas District Hospital have come together to help.

email@[email protected]

Additionally, CrossFit Brand X member Jacob Cutting of the El Cajon PD was Shawn’s partner for many years. He has organized a Fundraiser for Shawn, and is reaching out to the CrossFit Community for support. Let’s give it our best and support Shawn and his family on July 18th.

 “Shawn”

200m Partner Carry

3 Rounds, no rest, of 2:00 minutes at each station for max reps:

Muscle-Ups (1 team member working at a time)

Bodyweight Power Cleans (1 team member working at a time)

Air Squats (Both team members working)

200m Partner Carry

Big Dawgs should do this WOD with bodyweight, 
Pack 50-75% bodyweight etc one partner working at a time, 
in the above order, count total reps.