Jun 11, 2015

Friday 15.06.12

Warm Up
- Dynamic stretching

Main WOD
Partner Cindy +

30min AMRAP
- 5x Pull-ups
- 10x Push-ups
- 15x Air Squats

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

LAST DAY!!!!!! MAKE IT COUNT. Partner up and end on a high note!!!!!

One partner works while the other rows 250m. When the rower finishes, then that athlete picks up where the partner that was working left off. This continues for 30 minutes.

Cindy is set as an individual event and only 20 minutes. Lets get after it for 30!

3 comments:

Sean Carmody said...

I'm still watching y'all. Worked out at BigEasy CrossFit in nawlens today. Keep it up.

Chuck Lawrence said...

Chuck, Brad, Ellen: 33+15 Rx.

Great way to end my time at IMCF. Gonna miss you all, particularly my 0545 group.

monroe said...

Chuck, thanks for all you've done for the community. Best of luck in your next assignment, stay in touch.