100 x KB SWINGS 35/25
90 x JUMPING PULLUPS
80 x PUSHUPS
70 x SITUPS
60 x SQUAT JUMPS
50 x KNEES TO ELBOW
40 x WALL BALL 20/16
30 x BURPEES
20 x KB CLEAN & PRESS 45/35 (20 per arm)
10 x LUNGE (with 1 KB held overhead, switch arms at 10--10per leg) 45/35
FINISH = 25 x STRICT PULLUPS
50 x SUPERMANS
finished up to 30 wall ball and couldnt do anymore but took me 20 minutes to do that...first time i didnt finish the workout...
ReplyDeleteLooks painful... can't wait to give it a go tomorrow!!
ReplyDeleteIts not to bad, ripped it out in 22:28! with ring pushups and a 50pd KB for press and lunges.
ReplyDeleteCome on Charles!!!!! Theres NO quitting in Crossfit!
ReplyDeleteIt was 46+ minutes of fun!!
ReplyDeleteThats the attitude Tony! Who doesnt like 46+ minutes of fun! SIGN ME UP!
ReplyDelete