3 rounds for time:
*5 pull-ups
*10 push-ups
*15 squats
Row 500 meters
* Complete the 5,10,15 circuit three times before the 500 meters. The athlete completes a total of 9 rounds of small circuit and three rounds of the total circuit including the 500 meter row.
Post time to comments.
*5 pull-ups
*10 push-ups
*15 squats
Row 500 meters
* Complete the 5,10,15 circuit three times before the 500 meters. The athlete completes a total of 9 rounds of small circuit and three rounds of the total circuit including the 500 meter row.
Post time to comments.
Congrats to EC, CrossFit Boston's newest trainer.
8 comments:
Great workout.
17:27
17:20
Sam
EC,
Great to meet you and I hope is wasn't too bad to be stuck with 4 guys.
Doug
thanks neal! the cert didnt help the time, though. am class subbed burpees (ugh) for the row. im guessing i was 19:20 ish - just double nigel's time (nice work nigel!).
see y'all in a bit - ill be dropping in xfit oakland and san diego!
They let Doug post here?!?!? What is this site coming to?!? Have fun EC and make sure you represent over on the west coast again.
Hey EC! I know it's beautiful out there, but come on! Get your butt back here and criticize my form ;)
EC, you rock!
Congrats Neal on taking your business to the next level! And congrats on your choice of trainers.
My time today 11.22.
I like the pull-ups bars; much easier than the rings. Now to try a clapping pull-up.....
No thanks, Nigel, but I'll try a clapping squat. 11:22, Jeez, whatdju eat this morning, crack? I was a very slow and laborious 19 hrs., or 19 mins or something. Wasn't feeling it today but it was certainly nice having all these trainers in our midst. Congrats to Will and EC and welcome back, Neal. You guys are truly the best.
See you guys on Friday.
-k.
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