For time
1 Pull up
50m sprint
20 Sledge hammer strikes (15#)
2 Pull up
50m sprint
19 Sledge hammer strikes (15#)
3 Pull up
50m sprint
18 Sledge hammer strikes (15#)
Continue till
10 Pull up
50m sprint
10 Sledge hammer strikes (15#)
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2009
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November
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- For time 1000 Row 10 Thruster 10 Pull up...
- 4 rds for time 400 run 50 squat (sorry Chris rowin...
- CrossFit Total 1-1-1 Backsquat 1-1-1 Press 1-1-1 ...
- Rest Day
- For time 10 Cleans Run 200m 9 Cleans Run 200m Cont...
- Cindy AMRAP in 20 Min 5 Pull ups 10 Push ups 15 Squat
- Tuesday, November 10, 2009
- Fran 21-15-9 Thrusters #95/#65 Pull ups (rings)
- Sunday, November 8, 2009
- Saturday, November 7, 2009
- AMRAP in 25min 200m row 10 KB swings 10 Push Press...
- For time: 5 Rds 200m run 30 Wall ball 30 Box jump
- 1-1-1-1-1 Shoulder Press 3-3-3-3-3 Push Press 5-5...
- REST DAY
- For time 1 Pull up 50m sprint 20 Sledge hammer st...
- Nancy 5 rds 400m run 15 Overhead squats 95#
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November
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