23rd Feb 2010 – Workout of the Day

By MelissaCrossFit
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500m row
30 single unders or Double unders
10 deadhangs pullups
30 squats
10 pushups
30 situps

Skill

Shoulder press
90% of 1 rm

for max reps x 3

Workout of the Day

5 shoulder press
20 Kb swings
200m run
x4

Scores – Lift / WOD

Matt – 7 @55kg / 13.19 @400m run
Lee – 8 @50kg / 13.18
Rach – 4 @ 25kg / 10.51
Tim – 6 @45kg / 11.07
Joel – 9 @ 55kg / 12.50
Dave – 7 @ 35kg / 11.24
Gregg – 9 @ 50 / 10.12
Scott – 8 @ 50 / 10.10

4 thoughts on “23rd Feb 2010 – Workout of the Day”

  1. I wish I lived around the corner. Good to see Simon ‘the punisher’ workin it. See you soon mate and best regards to all crossfit peeps!

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