Warm up:
2 rounds of:
200m Row
5 Burpees
5 Squats
5 Pull ups
200m Run

Strength:
7×2 Front squat, 60 seconds rest between rounds
7×2 Weighted pull-up alternating between squats

WOD:
As many rounds as possible in 6 minutes of:

5 Thrusters (95 lb./65 lb.)
7 Pull ups

Post loads and WOD time to comments.

__________________________

10 things that happen to you when you start CrossFit, The Reformed Broker

Did you pick up the new issue of BoxLife Magazine? Be sure to get your free copy at CF7 and read Sidelined: 6 ways to deal with an injury (pg. 15).

Post thoughts to comments.

Media:
Monday, October 29, 2012

6 thoughts on “Monday, October 29, 2012

  • October 29, 2012 at 8:45 am
    Permalink

    205# FS. 60# PU.
    WOD: 9 rds + 5 thrusters + 5 pull-ups RX.

  • October 29, 2012 at 9:50 am
    Permalink

    215#FS – 60# PU
    9 Rounds Flat

  • October 29, 2012 at 7:23 pm
    Permalink

    135 lbs / 26 lbs PU
    7 rounds plus 9 reps

  • October 29, 2012 at 8:21 pm
    Permalink

    215#”FS, 108#PU
    WOD 9rd 1 pullup

  • October 29, 2012 at 9:32 pm
    Permalink

    165# FS, one pull-up @ 18# and one @ body weight.

    Also PR’d my front squat @ 195 today!!!

    Wod was one pull-up shy of 3 rounds…rx’d. Pu’s are killing me!!

  • October 30, 2012 at 4:40 pm
    Permalink

    10 rounds + 3 reps @ 95#
    I did not do the front squats or weighted pull-ups

Comments are closed.