Come in between 4:30 and 7:30 to make up one of the last 6 workouts. This week the choices are:
- Complete for time: 3 rounds of Cindy, 50 wallballs, 3 rounds of Cindy, 50 box jumps, 3 rounds of Cindy, 50 burpees, 3 rounds of Cindy
- “Grace” 30 clean and jerks for time (135/95#)
- AMRAP in 13 minutes of: 6 weighted pull ups (45/25#), 6 box jumps (30/24″), 12 slam balls (40/20#)
- One-board bench press 1-1-1-1-1-1 then 10 front levers NFT
- Complete 5 rounds for time of: 21 KB swings (53/35#), 21 butterfly abmat sit ups, 2 rope climbs
- “Fight Gone Bad”- 3 rounds of 1 minute at each station: push presses (75/55#), row (cal), wallballs (20/14# to 10/9′), sumo deadlift high pulls (75/55#), box jumps (20/16″)
Reminder: There is no CrossFit Endurance today.
This Post Has 6 Comments
Sorry for the late post… technical difficulties!
Aw man, I was already to make a comeback today for x-fit endurance. . . .
Do you have an estimated start/finish time for the Battle for the Iron Phoenix Saturday? thanks in advance.
What is the average air-speed of an un-laden swallow?
Thanks in advance.
What do you mean? An African or European swallow?