Friday the 31st of August, 2012

Power clean 5-5-3-3-3+ (50-60-70-80-90%)

Rest as needed

Row 500 meters, then:
3 rounds for time of
10 Kettlebell Snatch per arm, 53/35#
Run 200 meters


Optional Supplement:
Glute ham raise, 8 reps
12/8# Med Ball GHD sit up, 8 reps

Monster Beach registration is now RE-OPENED! Get it!

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8 Responses to “Friday the 31st of August, 2012”

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  • Anai says:


  • KF says:

    Go Anai! Woot! Woot!

  • Joey says:

    Crossed the train tracks this am to workout with my old 6am crew. Good times, gonna make it a habit on Fridays

  • DM says:

    O. M. G……………………….

    (bangs head into desk x100)

    Not all C****F** gyms are created equal. *Mind explodes*

  • PANOS says:

    remember this classic video?

    Miko Salo close is the definition of ultimate intensity!!!!

  • B says:

    Is that seriously real??? If so..That box is “CrossFit Messed Up”
    Why isn’t her best friend holding the baby??
    Crossfit Photoshop pics of parents and babies doing silly things at really AWESOME gyms can be funny.
    Real life videos and pics are seriously scary and should be reported to the CF police.

    Great comic relief Panos, after that:)
    Enjoy the weekend all!!!!!

  • Sebas says:

    Finally the Fontes made it into a picture … Im glad it was the strongest out of the two

  • Yamakoa says:

    PC 3/3/3+

    WOD: 5:20