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August 9, 2012 — CrossFit

By: 2 Comments

Workout of the Day

 

A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 2 minutes
Weighted Pronated-Grip Pull-Ups x 5-7 reps
Rest 2 minutes

 

 

B.

For time:

12 Deadlifts (75% of 1RM)

400M Run

20 Kettlebell swings (32kg/24kg)

400M Run

50 Air Squats

400M run

20 Kettlebell swings

400M run

12 Deadlifts

 

 

 

Post loads and time to comments.

Comments: 2

  1. Jason – 13:16

    Kevin – 13:12 Row 500m

    Amy – 14:07

    Meghan – 13:37

    Claire – 16:44 HEAVY DEADLIFT

    Vera – 13:12

    Jenn – 12:59

    Vlad – 10:58 Row 500m

    Tristen – 11:15

    Spencer – 12:40

    Dennis – 13:30

    Kara – 15:15

    Maria – 13:00

    Please let me know if I have someone’s time wrong…EXCELLENT EFFORT TODAY…Tough workout…WELL DONE!

    -Ian

  2. …and apologies, I screwed up the workout on the chalk board. You were meant to do 50 Air Squats in the middle of the MetCon. From those who noticed, I didn’t hear any complaints 🙂

    – Ian

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