Warm Up: Walk outs x 5
Push Ups x 10
Squats x 15
2 rounds
WOD:
21-15-9
Row (calories)
Thrusters (45#)
Pull Ups
Push Press (65-85#)
Bonus: find your 3 rep. max for Dead lift
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- Speicher, Iraq CrossFit
- We're a newly formed group of CrossFit enthusiasts. We're dedicated to training under the CF methods and building our community while in far away places! This site is not endorced by the US Army or DoD.
Posts
4 comments:
H.B.-best, chicken with peppers @ lunch....worst-bread pudding south dfac!
Vin Leesil-
Best: 3 chicken breast salad with olives and a fat free dressing for lunch
Worst: 1 bite of choc. cake at dinner. Thanks Lt. for eating the rest b/c I know I would have :)
best thing: broccoli
worst thing: cheese cake
Mike W
Nice job to all on the deadlifts yesterday! Many new PR's....Holly-over 200#, sweet!!!!
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