3 rounds for time of:
21 reps Knees to elbows
21 reps, Kettlebell swings 20kg
15 ft rope climb x3
21 reps box jump
21 reps back extension
Walking lunge, 150 ft
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Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
Crossfit: The sport of sport. Functional Fitness. A kick in the backside of traditional training (and the participants). This is a record of our exploits. . .
Rob
Outdoor adventurer who ventured into Crossfit to get back into shape and improve my ability to participate in other sports.
Alan
All around fitness guy who got into Crossfit to keep in shape and keep Rob honest. . .
Paul
A Major in the USAF, another friend of Rob, and another person whom Rob tries to keep up with!
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5 comments:
33:18, with a few subs:
55# dumbbell swings for KBs (we have no KBs)
21 pullups for rope climb (we have no rope)
16" box (it's the biggest we have)
50# good mornings for back extension (we have no GHD)
Scaled the pullups to 15 reps instead of 21 (We also have no rope). Did knee raises (some made it to the elbow). Scaled time: 26:30.52
21:55, boom yea!
Nicely done fellas--those are some fast times. I was hoping for 30:00, but the puking got in the way.
thank you paul
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