Oct 12, 2010

WEDNESDAY 101310

Iron Major CrossFit will be participating in "Barbells for Boobs" on 23 Oct 10. Click the link to read more.

Skill: rope climb

Then 4 Rounds for time.

400m run/500m row
25 GHD Situps
25 back extensions

Unless you are conditioned we recommend you scale the situps by limiting the range of motion or reducing the number of reps.

9 comments:

Rich said...

RXd, 16:04. Already feeling the GHDs!!

james said...

17.21 - I will let you know how I feel tmw - early indications are that I may need a wheelchair. Great work Rich.

Justin said...

RXd: 15:47

That Hurt!

craigrr said...

Rich, I can't remember if you told me 17:56 or 18:56; help please; sub 500m row for run

Adam said...

As RX'd: 13:30

Rich said...

Rob- 17:56. Sorry about not getting back to you sooner. See you guys in the morning.

Hoys said...

scaled the GHDs to sets 15 and not even to full extension...remainder as Rx'd-14:30

Neal said...

18:04...ouch!!! I need lots of work on those back extensions especially.

Gary P said...

Rxd with run. . . 20:59. I liked this one but it took me longer than I thought it would.