Friday, November 9, 2012


"Ralph"
Four rounds for time of:
250 pound Deadlift, 8 reps
16 Burpees
15 foot Rope climb, 3 ascents
Run 600 meters

Via crossfit.com

Friday, November 2, 2012

Thursday, November 1, 2012


Strength

Deadlift, 3 reps
EMOM for 10-Minutes, 75% of 1-RM

For time

21-18-15-12-9:
Lunge Steps, Front Rack (95/65)
Sumo Deadlift High-Pull
Box Jumps, 24″/20″
Via crossfit mayhem