Sept. 20, 2010
5 DL (1.5 BW)
10 Box Jumps
15 Pullups
20 Snatches (44) 10/10
25 Air Squats
Run 400
5 Clean and Jerk (.75 BW)
10 DB Thrusters (35)
15 Wall Ball
20 Ring Pushups
25 KB Swings (52)
Run 400
5 Back Squat (BW)
10 Rage Box (30)
15 Squat Cleans (55%)
20 Push Press (55%)
25 Double Unders
Run 400
5 Power Cleans
10 Sandbag TGU
15 2-hand KB C&J (44)
20 Calories Rowing
25 Hammer Hits
Run 400
Epic, Metcon
Previous times for this workout
Row 4 what? Thats the unit number of Dan Rozier who is a Row cop and who helped me with a DUI arrest the other day. The topic of CrossFit came up, as it tends to whenever I am speaking to anyone with a heartbeat, and I suggested he come try a workout. He did and he went after Babylon 5...a killer first workout. He did a great job and I'm sure he will come back now and then to tempt Pukie.
Posted by Eugene Allen at 2:19 a.m.
