Monday 10.21.13

 5 rounds for time of:

400 M Run
5 Power Clean and Jerks (145/100)
10 Pull Ups
20 Push Ups
30 Air Squats
5 Power Clean and Jerks (145/100)

Rx’d + (185/125)

1) 3 x 15 GHD Sit Ups

The GHD Sit Up With Chris Spealler-Video

Congratulations to Cindy Bradshaw on completing her first Half Marathon this weekend in Myrtle Beach in 1:58!!!  She finished 658th out of 3200 participants!!

Let your speech be always with grace, seasoned with salt, that ye may know how ye ought to answer every man.~Colossians 4:6

39 Replies to “Monday 10.21.13”

  1. Thanks so much. I have to mention also out of 196 women between the ages of 45-49 I came in at number 19. Not too bad for my first half! I certainly think Crossfit has made the difference for me. Thank you Eric and Allison for all you do. You’re much appreciated!

  2. 31:23 @ 45 green band pull-ups 4 rounds instead of 5. Needed to go knee or us a different band on the pull-ups.

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