Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
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taken from Crossfit Main Site
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200m run 400m run 500m row 800m run back squat box jump burpee chest-to-bar pull-up clean clean and jerk deadlift dip double-under farmer's walk front squat ghd sit-up goblet squat handstand push-up hang power clean kettlebell swing knees-to-elbows medicine ball clean muscle-up overhead squat power clean power snatch pull-up push-up push jerk push press ring dip rope climb row run shoulder press sit-up sprint squat squat clean sumo deadlift high pull thruster toes-to-bar walking lunge wallball wall ball shotArchives
I warmed up with –
Couch Stretch and
3 rounds of
5 goblet squats + 3 sec. hold (2 pood)
10 windmills, 1/2 poodb (http://youtu.be/51_dL3sKbRI)
10 half-moons (http://youtu.be/jKkRW_xTUsA)
then moved on to Manion…
Nasty WOD! The runs were definitely the easiest part of this one…I ran out of time and only finished four rounds. Three more rounds of this would have been nearly impossible for me yesterday!
4 rounds @ 75# back squats: 16:37