for time:
400 meter run
10-1 front squat (135/85)
2-20 box jump
400 meter run
...between the two runs alternate front squats (counting down 10-1) and box jumps (counting up by 2) to look like this...10 front squats, 2 box jumps, 9 front squats, 4 box jumps and so on to 1 front squat and 20 box jumps then go for the final run...legs should be feeling good by then!
We got a real nice 400 meter run at the new building!
3 comments:
Wow...this sucks...I may be home to do the 6pm class...problem...did my workout at one of those normal gyms tonight:
Warm-up: .5 mile run
5 sets of 10 Front Squats 95lbs
5 set of 5 Squate Cleans 95lbs
30 Push Press 115lbs
The infamous KB AB TABATA...
Hoping to hit Christian's on the way home...
So I didn't make it into Apex tonight. I stopped at Christian's to pick up some Crossfit equipment and they invited me to stay and do a WOD in their warehouse...
5 Rounds
5 Deadlifts (275lbs)
10 Burpee's
8:39
p.s. got some new Kettlebells for the Apex Box... :)
400m run
10-1 Front Squat 135#
2-20 Box jump 18" (chair)
400m run
1 broken toe
30:35
box jumps were the big time killer.
Steve - did you pick up a rubber safety KB for me?
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