CrossFit

22nd April 2010 – Workout of the Day

Buy In

400m run
10 pushups
10 pullups
20 squats
x2

Skill

Overhead squat
3-3-3-1-1
or
Front squat
3-3-3-1-1

Workout of the Day

200m run
rest 2 min
400m run
rest 3 min
800m run
rest 4min

then AMRAP in 4min of Kbswings

Max efforts in all runs!!

Scores – Lift 3 , 1 – W€OD

Gregg B – 60,70 / 1.07/2.35/5.11/60 reps
Jay – 70,80 / 43/1.03 / 3.06 / 50 reps
Andy – 45,50 / 43 /1.01 / 3.08 / 78 reps
Rach – 57.5 PB / 60PB
Dave –  45 PB / 47.5PB
Rowan – 67.5 / 72.5PB
Rich – 92.5PB / 100PB