Crossfit Workout - Thursday 12/16/10

4 rounds for time of

1 minute - hand release pushups - max reps
1 minute - weighted situps - max reps
2 minutes - row for max calories
2 minutes  - rest

Post total number of reps + calories per round. Weighted situps, use 15lb dumbbell for men, 10lb dumbbell for women.

Warmup: CrossFit warmup x 1 round, 15 reps each then 50 4-count mountain climbers
Cool down: Plank hold for 5 minutes total, record # of attempts necessary to complete a total of 5 minutes.