????4x8-10 Reps Romanian Deads @ 3-0-1-1
2 minutes btwn sets
then...
6 200M Sprints
3 minutes btwn attempts
On Ramp
5 Rounds:
3 Front Squats
6 Dead Hang Pull-Ups
9 Ring Dips
Name: Lift Wt / Fastest 200m Run
Scott: 260# / :28.59
Arnold: 165# / :35.84
Shay: 165# / :36.46
Jared: 145# / :32.10
Becca: 143# / :41.91
Brian: 135# / :30.6
Terry: 135# / :32.5
Maria: 123# / :33.81
Laurie: 100# / 44.19
Betsy: 75# / :45
Fran: 100# / 41.81
Eileen: 48# / :49
On Ramp
Mike: Aerdyne / 30 sec @ 95%..Rest 1:30
4 comments:
What Hell is this your throwing down......I remember hating, and I mean hating 3 rounds and you doubled it...Are you MAD???
Cool 'what is crossfit video'...gets ya a bit pumped up.
http://www.youtube.com/watch?v=tzD9BkXGJ1M
Adam - thanks for multitasking everyone's workout-personal-choice-of-the-day this afternoon! You did a great job! It was test - you passed!!! :0)
Adam..dito what KJ said! Thanks again, I only told Ian great stuff when he had me rate ya. ;)
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