Gym pic

Gym pic

Wednesday, July 14

Day 1 - Alpha Course



Skill
Air Squat

Workout
For time:
200m Run

15 - 12 - 9
Squat
Push up
Ring row

200m Run

So.... After your first 200m run you would do 15 squats, 15 push-ups, then 15 ring rows, followed by 12 squats, 12 push-ups etc. etc. ending with a 200m run and "TIME!"
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2 comments:

  1. CrossFit PampaWednesday, July 14, 2010

    Wes: 8:50 (sub 10# high pulls for ring rows, assist pushup)
    David: 5:20
    Jen: 16:33

    ReplyDelete
  2. lean meanWednesday, July 14, 2010

    Nancy: 9:20 (21-15-9)
    The extra reps were my fault :-O

    ReplyDelete

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