CrossFit Friday 10/9/09

Show up in the 2nd Floor gym for your weekly dose of CF Friday medicine. Will post workout later for those who are really interested.


For Time.

Run 5k.

Beat Vandy!


Jake said...

Good smoker today. One and a butt rounds on each rotation.

Anonymous said...

Grace from yesterday - 3:38 (PR. After watching some videos, in which none of them did full squat cleans, I didn't either (which could account for the good time). Didn't record which type I did last time.

Tex said...

5 rounds for time:

5 Dead Stop Dead Lift @225lbs
25 Sit-ups no feet held


Taking away the bounce on DL really adds to the difficulty.

NM said...

Enjoyed the suck w/everyone this morning...have a great weekend.

Jimmy said...

20 min AMRAP
250m row
21-95# sumo DL
15- Pull ups
4 and 250/8 sumo dl