Friday, October 28, 2011

10/29/11 - MET-CON

Skill:
Butterfly Pull-ups

Met-Con:
5 Rounds for Time
Pull-ups - 10
50 lb KB/DB Farmer Carries - 200 ft
Burpees - 15

Rest 3 min

2 min AMRAP
DU

Assistance:
Reverse DB Flies - 3x12-15

Notes:
For a demo video of Farmer Carries, click on this link (http://www.crossfit.com/mt-archive2/007278.html) and watch the "Kevin Montoya on Today's WOD" video. Possible substitutes would be a 50 lb KB/DB Farmer Carry for 100 ft or 45 lb Plate OH walk for 100 ft.
You are invited to come do this workout at my house early Saturday morning - just give me a heads up tonight.
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2 comments:

  1. JeremyOctober 31, 2011 at 8:37 AM

    Warmed up with Box Jumps. Nailed a 45 inch jump!

    Met-Con: 14 min 30 sec

    DU 2 min AMRAP: 126

    ReplyDelete
  2. Jeff DallonOctober 31, 2011 at 8:55 AM

    Met-Con: 13 min 56 sec
    DU: 156
    Reverse DB Flies: 30x15,15,20

    ReplyDelete

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