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.