Wednesday 7-21-10

CrossFit:


3 Rounds for time of:

Run - 400 Meters
Box Jumps - 21 Reps
Pull-ups - 12 Reps

Derek - 10:55 


(I need a rest tomorrow, these two-a-days have broken me down.)


CrossFit: (Afternoon for me)

"Fran"

21-15-9

95# Thrusters
Pull-ups

Derek - As Rx'd 5:57 (6th workout in 3 days, below 4:00 after some rest. Pull-ups were chest to bar.)

Michael - (75# minus a couple reps) - 11:22,  First Fran for Mike ever!

                                          Mike - Left