CrossFit

Friday 14 January 2011

Buy In

400m run / 500m row / 50 DU
10 toes to bar
10 push ups
10 squats
10 light deadlifts

Skill

Deadlift
3-5-7

WOD

AMRAP Ladder in 8 min of –
– KB swing
– Thruster @ 30/40kg

or

“Annie”
50-40-30-20-10
– DU
– situps

or

“Cindy” 15 min
5 pullups
10 pushups
15 squats

Scores

Matt – 10 rounds and 6 swings
Janine – 7 rounds and 3 swings