CrossFit

14th Jan 09 – Workout of the Day

Buy In

500m row
20 Lunges
5 Dead Hangs
10 squats
10 situps

Skill

Deadlift
5-5-5

Across at 90% of 5 rep max

Workout of the Day

4 rounds of

10 toes to bar
12 Burpee Box Jumps

Scores – Lifts / WOD

Colin – Row your Goat
Jay – 145 / 10.45
Andy – 142.5 / 11.44
Chris – 157.5 / 6.31
Lee – 105 / 11.56
Rach – 9.27
Leigh – 10.09
Tim – 105 / 8.49
Scott – 100 / 8.09
Gregg – 90 / 8.54
Nick – 135 / 7.27
Joel – 145 / 9.55