January 7 2013

Thanks to Beez and the crew from “Whanau Living” for coming to the box and seeing what we do. Big ups to Beez for jumping into his first CrossFit Workout feet first!

A. Warmup w max strict pullups x3 1 min rest

B. Deadlifts

beg 1×5, 4-5 warm up sets

int 5×3 one warm up set

C. courtesy CFHQ

12 pullups

12 burpees

x10 For Time 14 min cap.

 

 


Comments

  • Paddy — January 7, 2014

    95kg BS for 3 x reps.
    9+3 with scaled pull-ups.
    Completed 10 x rounds in 15:25.
    Ouch, welcome back.

  • Seamus — January 7, 2014

    6 + 15…..welcome back alright!! Shiiit!!

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