CrossFit North Queensland

Sunday, December 09, 2007

"Lynne"
Five rounds for max reps of:

Body weight bench press

Pull-ups

Transfer from Benchpress to pull ups within 30 seconds

of racking the bar. Rest 3 min between rounds

Post reps for both exercises in all rounds.

Five rounds for time of:

Run 400 meters

75 pound Sumo deadlift high-pull, 21 reps

75 pound Thruster, 21 reps

Post time to comments.

REST DAY

Front Squat 5-5-5-5-5 reps

Post loads to comments.

"Michael"
Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Post time to comments.

5 minutes of Double unders

5 minutes of 95 lbClean and Push jerk

3 minutes of Double unders

3 mintutes of 95 lb Clean and Push jerk

1 minute of Double unders

1 minute of 95 lb Clean and Push jerk

Post reps to comments.

REST DAY