Crossfit Brian: December 2009

Wednesday, December 30, 2009

Rest day

amrap 20 mins:

5 box jumps (12")

10 push ups (parallets)

15 sit ups

while wearing 20lbs body armor

Row 5k

Row 5K

Post time to comments.

Bench Press 1-10-1-20-1-30 reps

Deadlift 1-10-1-20-1-30 reps

Front Squat 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Three rounds for time of:
15 foot rope climb, 5 ascents
21 Ring dips
50 Squats

Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Squat clean 1-1-1-1-1-1-1 reps

Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps