11/13/2009

"Row, Lunge, Burp Met.Con." (11.13.2009)

Warm-up Drills (11.13.2009)
400m Run
9 Fundamentals x 7 reps each
Samson Stretch

"Row, Lunge, Burp Met.Con." (11.13.2009)
Complete 5 Rounds for time of:
500m Row
25 x Walking Lunges
15 x Burpees

Post times to comments.


Skill Development (11.13.2009)
Accumulate in as few sets as possible:
2:00 x Ring Support
:45 x L-sit/V-sit

CrossFit Endurance Rest Day (11.13.2009)

15 comments:

Kevin O'Malley said...

Hey Samy,
It's Kev, if you look at the last week or more of our posts, we have some identical workouts or workouts in the same vicinity of hitting the same metabolic engines.... You trained me well my friend...

Kev
Vagabond CrossFit

Anonymous said...

JoeF
BJ/11sqt's+11box j's+11 walking l's(3rnds)/BJ
7:26/3rnds=20.5min/rnd

Anonymous said...

22:49 rx'd

Khan

K said...

5 rounds
23:55

Benton said...

Doug B
15:35 and 2 minutes total rings

Nick said...

as Rx'd

18:36

-Rambo

Anonymous said...

19:13

Jim

Anonymous said...

22:05 Rx'd

Mark

Anonymous said...

Lynn
row/lunge/burpee
22:22

Anonymous said...

Melissa
row/lunge/burpee
24:15

Anonymous said...

Met Con: 21:46

~Nate

Anonymous said...

Subbed in 400M run for the row (did at home)

Mike L.: 18:35
Kristie: 21:46

Anonymous said...

20:10 as Rx'd

Indy

Anonymous said...

Scaled to 3 rounds
16:26

Anonymous said...

Scaled to 3 rounds
16:26

Walter