"Free at last! Free at last! Thank God almighty, we are free at last!" - Martin Luther King, Jr.
Today's workout warms up with a 300 m run. Then, complete the following rounds for time:
Reps each round: 3, 6, 9, 12, 15, 18, 21, 18, 15, 12, 9, 6, 3
Reverse wall balls
Weighted box steps
Push-ups
Sit-ups
Post your weights and times to the comments.
Subscribe to:
Post Comments (Atom)
I used a 20 lb ball, and 24 lbs on the box steps. Finished 39:12, leaving out the 18, 12, and 6 rounds on the way back down.
ReplyDeleteWilliam how long have you been doing the CrossFit program?
ReplyDeleteI used a 20lb med ball and 25s on the box steps. Completed entire workout at 29:12. Great workout!
ReplyDeleteMed -- off and on for a year ... I've lost around 30 lbs since I started, and that's with some pockets of slacking (unfortunately).
ReplyDelete