11/05/2009

"Row, Smashed, Row" (11.05.2009)

Warm-up Drills (11.05.2009)
400m Run
2 Rounds of
12 x KB Swings (16kg)
12 x Abmat Sit-ups
12 x Kipping/Hollow Swing

"Row, Smashed, Row" (11.05.2009)
Complete the following for time:
600m Row
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High Pull (95lbs)
Burpees
600m Row

Post times to comments.

Skill Development (11.05.2009)

Attempt to complete the workload in one set without coming off the rings. The dips are strict and controlled.
:30 Support
8 x Ring Dips
:15 Support
4 x Ring Dips

CrossFit Endurance Rest Day (11.05.2009)

8 comments:

Anonymous said...

Row, SMASHED, Row as Rx'd
19:01

Dang!

Anonymous said...

JoeF
400m run/21 box j's/21 squats
29:59/5rnds=6.0 min/rnd

Big Ben said...

14:31 - rx

Anonymous said...

billy the tuff

13:29 as rx'd

oh man that didnt feel so good.

Nick said...

as Rx'd

11:48

toughest one yet I think

-Rambo

Anonymous said...

Lynn
"Row,smashed,row" 65#sdhp
15:26

Anonymous said...

Justin
Row/Smashed/Row

15:28 Rx'ed

Anonymous said...

14:26 rx'd

Indy


15:40 @65lbs

Khan