Warm-up:
Wall 2 Wall:
bear crawl
Right side shuffle
Bear Crawl
Left Side Shuffle
Inch worm push ups
Right Karaoke
Left Karaoke
Workout:
300 Meter Row
20 Push Press 135/95#
300 Meter Row
15 Push Press 135/95#
300 Meter Row
10 Push Press 135/95#
300 Meter Row
5 Push Press 135/95#
“Coaching Points for Flipping Tires” with Rob Orlando, CrossFit Journalpreview video [wmv] [mov]
“Form Vs. Intensity” with Dave Lipson and Todd Widman – video [wmv] [mov]
4:30 get it!
11:38 RX
Just a reminder about our Town Hall Meeting tonight at 6:30pm!
8:45 rx’d
10:58 at 115#
Then “Mary”: 8+16
Good meeting this evening!
“Litvinov”
3 rds for time of:
7 Front Squats (heavy) 185#
400m run
9:25
13:39 Rx. 95lbs got heavy!
13:27 rxd