10/22/2009

''Row, Burpee, Double-Under Met.Con.'' (10.22.2009)

Warm-up Drills (10.22.2009)
Run 400m
3 rounds of
7 x Pull-ups
7 x Push-ups
7 x Box Jumps (20'')

''Row, Burpee, Double-Under Met.Con.'' (10.22.2009)
Complete 3 Rounds for time of:
500m Row
21 x Burpees
50 x Double-unders

Post times to comments.

Skill Development (10.22.2009)
Burgener Drill
i. Down and Up x 3
ii. Elbows High and Outside x 3
iii. Muscle Snatch x 3
iv. Snatch Lands x 3
v. Snatch Drops x 3
vi. Squat Snatch x 3
Sage Burgener Demo Video

CrossFit Endurance WOD (10.22.2009)
Swim, Bike, Run, or Row (C2)
12 minute Time Trial
Cover as much distance as possible.

Post distances to comments.

14 comments:

Anonymous said...

Row, Burpee, Double Under MET.CON
18:02

Dang!

Kristina said...

Row, Burpee, Double Under
21:23

Big Ben said...

row, burpee, double under

24:52 - rx w/ a mental breakdown

Anonymous said...

Row/Burpee/Double Under

19:43
Justin

MelissaG said...

Row/Burpee/KB Swing
23:56

Anonymous said...

Lynn
Row/Burpee/Double Under Met.Con.
20:22

Anonymous said...

23:23 Rx'd

Mark

Anonymous said...

16:50

Jim

Anonymous said...

"ROW, BURP, JUMP (and swear, and curse, and murder the jump rope...)"
TIME: 21:16

-PK

Gollum said...

"Row, Burp, Jump" as Rx'd
17:36
Burpees suck

Anonymous said...

JoeF
500m row/21burpees/50double unders
26:41min/3rounds=8.9min/round

Anonymous said...

18:26 rx'd

Indy


21:16 rx'd

Khan

Anonymous said...

Row, Burpee, Double-Under Met -

22:35

Bada Bing

Anonymous said...

Intro to CrossFit
Fundamentals
Air Squats - 8 X (20 sec squats / 10 sec rest in squat position)
16/15/14/14/14/12/12/12

Walter