40 lb. Kettlebell Swing x50
75 lb. Deadlift High Pull x40
V Up x30
25 lb. Deadball slam x20
Burpee x10 (mark is 12″ above max reach)
45lb. Overhead Plate Walk x5 (sidewalk and back)
Three rounds for time
Post time to comments.
Not in the gym? Run a 10k.
Practice skill of your choice.
For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups
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Remember, CrossFit encourages active rest by participating in new sports.
What new thing did you try today?
Here is your humor for the day:
FLORIDA BEEKEEPING
…and also, to those with glass hands…
CHALKIN’ UP
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“Helen”
3 rounds for time:
Run 400 meters
21 kettlebell swings, 1.5pood
12 pull ups
Picture from CrossFit.com
Overhead squat 3-3-3-3-3 reps
Practice skill of your choice (headstand, handstand, L-sit, etc.)
Post loads to comments.