August 9, 2012 — CrossFit
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.
2012 08 09
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
…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