20160414

Two posts

Yesterday
Front squats, doubles, 7x2
95,135,165,185,205,225,235
Pendlay row, 3x8
135, 185, 205
One armed KB row, 3x8
70, 80, 97
5 rds, for steady state movement,
1:00 rowing
1:00 wallballs
1:00 box jumps

Finishedwith 2x10 of,
GHD sit ups
Candlestick up, slow lowering of straight legs

Today,
Deadlift, 15:00 to find a heavy single for the day, 355
Then, 10 rds, every 2:00
5 deadlifts at 225
5 burpees over the bar
50m sprint down, 50m back

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At the old HQ, CrossFit MECCA in 2007