Thursday, November 14, 2013


Dave scaling up to a Barbell OH Walking Lunge during "White"!


Arm/Leg Swings
3 Rounds of:
5 Push-ups
10 Air Squats
15 Ab-mat Sit-ups

MOD
Back Squat
10-10-10-10-10
WOD
Conditioning
CrossFit Open 13.4
AMRAP 7:00 of:
3 CJ, 115/73#
3 TTB
6 CJ, 115/73#
6 TTB
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.
Rx+ = 135/93#


Rest 3:00 then,
5 rounds of :20 on, :40 rest
KB Swings
Your score is the number of your lowest round, i.e., 15,17,18,13,20 your score is 15.
 

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.