Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
I will show you our the sub on the rope climb.
Yes, I'm back.
Post time to comments.
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Location
2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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8 comments:
good to have you back It was time dont you think Myke!!!!!!!
14:25 (HCS 105 lbs, JP) - Busy time, just got it done.
Tracy (m - 45lbs & pushups)
19:12
Danielle (same)
11:50
Wow what a day, I forgot my time so I will post it in the morning. Guys you need to start getting your diet toward the paleo or zone! For those of you who saw my workout today, that is an example of eating too many carbs last week, it just made me slow, it sucked!
I am glad to see so many people stop by. some old some new, this is very exciting to me!
Keep coming in the more the Merry.
16:52 (85lbs)
20:41 135lbs
18:54 135lbs
15:00 (85lbs 4 rounds 65lbs one round. sub push ups)
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