Saturday, May 16, 2009

Sunday, 17 May 2009

Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

Skill Work:
21-15-9 (Not for Time!)
- Overhead Squats, Weight: PVC-->45 lbs bar (depending on ability)
- Double Unders

3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Post weight and time to comments.


Anonymous said...

Ran Duathalon Saturday, 1:02:24, took 2nd overall and 1st in my age group. Finished about 3 minutes ahead of 3rd.

Alex said...

Nice! Not too shabby for only running about 2 miles per month! I hope you wore your CrossFit shirt!

- Alex

Anonymous said...

Many thanks bro, I email you some pics at

Anonymous said...

Randy= 12:38 and a 275lb 3 rep squat
Anthony= 22:31 and a 185lb 3 rep squat