
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)
Hey Samy,
ReplyDeleteIt'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
JoeF
ReplyDeleteBJ/11sqt's+11box j's+11 walking l's(3rnds)/BJ
7:26/3rnds=20.5min/rnd
22:49 rx'd
ReplyDeleteKhan
5 rounds
ReplyDelete23:55
Doug B
ReplyDelete15:35 and 2 minutes total rings
as Rx'd
ReplyDelete18:36
-Rambo
19:13
ReplyDeleteJim
22:05 Rx'd
ReplyDeleteMark
Lynn
ReplyDeleterow/lunge/burpee
22:22
Melissa
ReplyDeleterow/lunge/burpee
24:15
Met Con: 21:46
ReplyDelete~Nate
Subbed in 400M run for the row (did at home)
ReplyDeleteMike L.: 18:35
Kristie: 21:46
20:10 as Rx'd
ReplyDeleteIndy
Scaled to 3 rounds
ReplyDelete16:26
Scaled to 3 rounds
ReplyDelete16:26
Walter