Monday, September 28, 2015


Congratulate Alma S. when you her! She is our newest CrossFit Level 1 coach! Can you find her in the pic above?

A.
50 strict pull ups
Run 200m every time you break.
 
B.
4 Rounds, Not For Time:
10 Med Ball Sit Ups 20/14
20 Lunge walks with med ball overhead
30 Second Plank Hold

*if using a band and can do more than 10 strict pull ups in a row, need to move to lighter band or to supine ring rows.
 
 

5 comments:

  1. A) 9,8,7,7,6,7,6 RX with my "Perfect" 20# weight vest
    B) RX with vest

    Asa

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  2. Great 6:00am WOD
    A)9,6,5,5,5,5,5,5,5 RR feet on 24# box
    B) 14# Med Ball,Doggies and plank hold

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  3. I see Alma! Top left! That is quite an accomplishment! It is a very challenging test. You really have to know your stuff to pass and make it through that weekend. Great job Alma!

    ReplyDelete