Press 3-3-3+ (70-80-90%)
Rest as needed
4 rounds for time of:
100′ Crab Walk
100′ Bear Crawl
100′ Long Jump*
*Every 5th long jump, perform 3 burpees
-Only one class at 9am this Thursday. Bring your friends and family!
- Only one Friday class: 11am, open to all Crossfit 305 members
Chadwick – http://www.youtube.com/watch?v=uYdFQ1Zu5SY
“White”- 23:44 Rx
Happy Thanksgiving to everyone!
5 mile run- fast. felt really good. something clicked today. finally want to get back to running. phew
played around on the rings this morning- long long way to go.
Rowing Pyramid
Easy 800 M run (1:55 pace)
5 hard pulls
10 hard pulls
15 hard pulls
20 hard pulls
15 hard pulls
10
5
Finished with 500 M @ 1:42 pace
Btwn each set of hard pulls, row 10 easy pulls
Total M 2900 about 11 mins
144/159
Press worked up to 205×4
DB press 45# 3×12
Ring dips 3×5
HSPU on 35# plates