Sunday, February 22, 2009

CrossFit Workout - Monday 02/23/09

CF warmup x 3

one minute rounds of continuous reps of
wall ball shots
KB swings 55lb
Hanging knees to elbows

6 rounds with 30 seconds rest between rounds

Post total reps to Comments

divide group in stations and switch between exercises with no stopping of the clock. Similar to a Fight Gone Bad, but with 3 exercises in each of the 6 rounds.


Sean said...

55-lb. KB, 20-lb. ball

439 Total

19 Muscle-ups (383/2009)

Troy Bratz said...

55 lb KB, 21 lb Wallball


Anonymous said...

55lb kb, 20lb wallball


This one sucked, maybe even more than FGB


Oh and capped it off with a 3000m row.