Row 250 Meters
50 Ft Overhead Walking Lunges (45/25)
12 KB swings (2 pood/1.5 pood)
12 Pull ups
AMRAP in 15 minutes:
Saturday Schedule:
9:00 CrossFit WOD
10:00 Intro to CrossFit
10:45 5k Run. It is going to be a nice day. Anyone interested in running get to the gym early to warm up, the clock starts at 10:45.
Crossfit Handcare…real funny Eric! Saw Crossfit Murphy’s ad in Free Press mag for cherokee county.
32:40 Took 3 min off from last time (which was October)
5.33 miles 52:25 – 10.2% better than last long run pace on 11/13/10 (overall minutes per mile)
32:35 … that was crap! gotta run more!
34:44 New PR. Beat old time by 1 minute and 14 seconds………..
3 full rounds and 65 m rowing. Then 32:51. Beat my old time by two minutes!
“Annie” – 8:14
Tabata squats – 18
32:35…I hear ya Nikol!