Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Compare to:150615
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CrossFit Level 1 Certificate Courses: CrossFit X-Factor, CrossFit Mayhem, CrossFit Chickasaw, CrossFit Columbus, CrossFit Monrovia, CrossFit Jääkarhu, CrossFit Closer, Reebok CrossFit Plaza Condesa, CrossFit STHLM, Reebok CrossFit Officine, Reebok CrossFit 33100, CrossFit Melbourne, CrossFit Crescent, CrossFit Body in Motion, CrossFit Insurrecto, CrossFit 1810.
CrossFit Level 2 Certificate Course: CrossFit Chiwoo.
"Cueing the Thruster" from the CrossFit Level 1 Trainer Course - [video]
2 comments:
16:09(@ least 5minutes slower than my best)
Didn't realize it until just now but I rocked it today!! I crushed my June 15th performance of 19:34 w/green KB & box pullups
4 months later and I dropped it down to 13:43 (decrease of almost 6 min), increased to red KB and moved from box to band pull-ups. Time to celebrate!
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