Saturday December 10, 2011

Look! Its the ghost of CrossFit past!

WOD

ROMIK

- SMR: shoulders

Strength

A. wall angels: 15 reps @ 3131

B. bench press: 5-5-5-5-AMRAP; rest as needed

C. ring dips: max reps or 8 (whichever is more) x 3; rest 2 min

MetCon

For time:

- 75 GHD situps

- 500m row (sub 1:40/2:00)

- 30 pullups (COVP)

- 60 OH walking lunges (45/25)

- 30 pullups

Post results and thoughts to comments.

Comments

[Nancy]

Love the photo!

[TC]

5000m row and then burpees

[Eddie W.]

BP: 165/185/205/225/235 X 8

Metcon: 22:15

[Valerie]

Metcon: 15:50

[JustinH]

Strength (did it Monday 12/12): 135/145/155/165/170x7