Friday 11/07/08


5 rounds for time of:

400 m run or gym loop (see below for gym loop definition)
15 x 95lb Overhead squat

Gym loop=Start at 3rd floor weight room take a right and go down the stairs to the first floor, run the hallway take a left and head back up the stairs by the basketball courts to the third floor and return to the 3rd floor weight room.

This one is a all out leg smoker if you do the gym loop but well worth the pain.

Post time to comments.


Black and Gold CrossFit said...

13:03. This is one of my favorite workouts. Got slowed down just a bit on the stairs traffic jam or I think I could have gone sub 13 minutes.

Go Cubs said...

14:48, i was crushed by an endurance workout yesterday, if you're interested www.crossfitendurance. com

Demet-hook said...

13:23 as RX' slowed down by people on the stairs as well

Kingsley said...

By far one of my favorite workouts. Stairs make this workout a totally different animal. Definitely added a minute with them.

Finished in 13:31.

Mac said...

20:09. Spent a lot of time working on my piss-poor o/h squat form (hence the slow time) and scaled the weight to 85 lbs to help. Still not good, but a lot better than before.

SB said...

Need to work on OHS...had to scale....although I did finally find that point where my shoulders are totally engaged....i had been searching for that.