30 March 2012

FRIDAY 30 March 2012

Warm Up

3 rounds
10m Run Forward
10m Run Backwards
10 Kettlebell Swings

WOD

6 Burpee Box Jumps (24/20)
12 Power Cleans (135/95)
18 Overhead Walking Lunges (35/25)
24 Wall Balls (20/14)
30 Push ups
24 Wall Balls (20/14)
18 Overhead Walking Lunges (35/25)
12 Power Cleans (135/95)
6 Burpee Box Jumps (24/20)
Posted by CROSSFIT RED DIAMOND

4 comments:

  1. AnonymousMarch 30, 2012 at 8:59 AM

    Capt D.T. Kovatch
    Result: 12:13 As Rx'd

    ReplyDelete
  2. Jeff ColonMarch 30, 2012 at 10:25 AM

    9:09 as Rx'ed

    ReplyDelete
  3. LtCol McMichael @Red Diamond NorthApril 2, 2012 at 9:23 AM

    20:52 as Rx'd Great times Sgt Colon & Capt Kovatch.

    ReplyDelete
  4. Kate VBApril 3, 2012 at 1:56 PM

    12:51 @75# clean. 95# clean was an epic fail :(

    ReplyDelete

Subscribe to: Post Comments (Atom)