Sunday, January 3, 2010

CrossFit ATL 4332 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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  • Steve
    Reply

    Did the 5000m row from a week ago as intervals:
    1000m @ 4 min
    6x500m @ 1:55 pace, 1:30 rest
    1000m @ 4 min

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