Thursday, December 22, 2011
Death Brush
Warm up: 500 m row, 3 x 5 of dips, squats, pull ups
Skill/focus: spend 10 mins building your clean/dl load
Workout:
3 muscle ups
3 squat cleans 225#/155#
9 hspu
12 deadlifts 225#/155#
4 RFT
and the winner is CrossFit Family. . .
what a close race with Primal Bacon only 1 vote behind. . .
and Snowmen Having Fun
Death Brush
Warm up: 500 m row, 3 x 5 of dips, squats, pull ups
Skill/focus: spend 10 mins building your clean/dl load
Workout:
3 muscle ups
3 squat cleans 225#/155#
9 hspu
12 deadlifts 225#/155#
4 RFT
and the winner is CrossFit Family. . .
Image
what a close race with Primal Bacon only 1 vote behind. . .
Image
and Snowmen Having Fun
Image
