March 31, 2010
Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)
Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)
Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups
One Round for Time
Long, Metcon, Strength
Lance 34:28
Eugene 34:50
Steve 37:34
BJ 39:54
Previous times for this workout
Lance took the day...again. He is becoming tougher and tougher and tougher to keep up with. My friend Trish did Air Sick Bag as her very first CF workout and was pretty surprised to feel the impact from just the first three events. Wall ball dealt her quite the blow.
Posted by Eugene Allen at 11:50 p.m.
