Thursday, 7 July

7 x bench press (185/135 lbs.)
14 x burpee box jumps (do a burpee, then jump up on a 24" box)
1 x Stairway to Heaven carrying a 20 lbs. medicine ball

NOTE:  if not at USMA, run 6 x flights of stairs, or do 30 x lunge steps holding a 20 lbs. medicine ball as a substitution

Post rounds to comments.


Adam said...

wow. brutal run (walk) up the stairs.

4 rounds + 5 reps of BP as Rx'd.

Great work by Mike and Matt this morning!

Matt said...


What the @#$% BATMAN?!?! That was awesome in a sick Crossfit sort of way.

As Rx'd: 4 rounds + 6 reps of BP

MikeRothenb said...

4 rounds + half way up the stairs.
i used 135lbs for the Bench Press

im ready to just sleep, that was exhausting