Thursday 6.13.13

Buy In: 20 meters handstand walk.  Do cartwheels if you can't walk on your hands. 15 reps: handstand push ups, pistols (each leg), ghd sit-ups, burpees. 

Squat cleans: 5 reps, 3 reps, 1,1,1,1,1 rep. Progressive loading.

copied and pasted (with weight modifications by me) from CrossFit.com:

FOUR ROUNDS FOR TIME OF:
15 FOOT ROPE CLIMB, 2 ASCENTS
100 FOOT SPRINT
4 SQUAT CLEANS (135 men/95 women)
100 FOOT SPRINT

TIME CAP: 10 MINUTES

This is event 7 from the CrossFit Games Regionals. The weight I prescribed for men is the same as the weight the women used at Regionals.  Compare your times here:http://crossfitregionalshowdown.com/leaderboard/women?rank_through_event=7

Mike AlleyComment