Build it Back

Out in the garage after 9:30am.

Active Life – Bulletproof Shoulders 7

3 Rounds

  • 10/10 Single Arm RKB Swing (35#)
  • 10/10 Single Arm Suitcase Deadlift (53#)

4 Rounds

  • 50m Farmer Carry (2×90#)
  • 10/10 Shoulder Nerve Flossing (10 palms down and palms up)
  • 45s Rest

Holy shit! Those carries got rough to hold on to. I finally figured out a good way to strap in the weights without them banging up my legs.



Back Squat

  • 10×45#
  • 5×95
  • 5×135
  • 5×165
  • 5x5x185

I don’t have my new rack installed yet and there is a big tool on one of my jerk blocks, so I took every set from the ground. The squats felt heavy, but have to build back up from somewhere.


Ran 2.02 miles in 20:36.

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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