CrossFit

Monday 17 January 2011

Buy In

400m run / 500m row / 50 DU
3-5 min bottom of squat
Quad stretch on wall – 1 min each leg
10 backsquats

Skill

Backsquat
3-5-7

WOD

AMRAP in 6 min of –
– 9 backsquats @ 50/70kg
– 7 burpees
– 5 push jerks

Scores

Matt – 135kg x 5 / 3 rounds and 7 burpees
Tim – 125kg x 4 / 2 rounds and 1 PJ
Rob – 125kg x 5 / 2 rounds and 2 PJ
Sam E – 110kg x 3 / 3 rounds
Dave – 110kg x 3 / 2 rounds and 1 PJ
Scott – 110kg x 3 / 2 rounds and 5 ring dips
Gav – 110kg x 5 / 2 rounds and 9 backsquats
Rach – 125kg x 5 / 2 rounds and 7 burpees