Sunday, January 3, 2010
Nick, from CrossFit Smyrna, visits to renew old friendships and get a "dose" from one of Ken's competition workouts. More pictures at Flickr.
Workout of the Day
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
Use 20 pound medicine ball launched to a target ten feet above the ground.
Post time to comments.
Tomorrow we will return to the crossfit.com workout of the day, 1 week delayed.
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Did the 5000m row from a week ago as intervals:
1000m @ 4 min
6x500m @ 1:55 pace, 1:30 rest
1000m @ 4 min