Thursday, November 8, 2012

Nov 8, 2012

The link is up to sign up for the CrossFit Gymnastics Parkour Seminar! This is going to be a lot of fun, and a great opportunity for skill development. Make a note of the date:  
Saturday November 17th. 9am-12pm.


Barbell Complex
9, 7, 5, 3, 1, 1, 1, 1
  • deadlift
  • hang clean
  • front squat
  • push jerk or split jerk
Men rx'd 95, 105, 115, 135, 175

Women rx'd 45, 65, 85, 95, 120

2 min rest between sets. Final weight is done 4x total. Every min on the minute.
The Day's Results

3 comments:

  1. Did this and thought it was an awesome WOD.
    Did it but now looking at pic of the board believe I did it wrong. Was able to do 175 on deadlift 135 on all other.
    Ronnie

    ReplyDelete