CrossFit 2013-03-07
Warmup
Run .25 mile at 8 MPH
Fran
- 21-15-9
- Squat thrusters [20 kg]
- Pullups
Time 8:48
Last time 14:06 at 30 kg. One year ago 8:55, but that in a group setting.
Cool down
Walk for 2:30
Read next
Waterlogged Book Review
by Tim Noakes
Human Kinetics, 2012
$24.95; 430 pages
ISBN 9780450424974
I received this book for free from LibraryThing's Early Reviewers Program.
In the early 2000s, I was talking with a park ranger at the Grand Canyon. He told me he never really had to help anyone
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5 RM Front squat
95#
Charleston Chew
7 rounds
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* 10 push jerks [65#]
Time 15:23
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Almond joy
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* 1 rope climb
* 12 toes to bar
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