Friday 20150102


Every 3 minutes on the 3 minute for 10 rounds (30 minutes)

6 reps, Push Press @ 95 lb.
20 reps, Kettlebell Swings @ 35 lb.
12 reps, Weighted Sit-ups @ 35 lb.
10 reps, Squats (air squats)

If you cannot complete the work in three minutes, complete the above sequence 6 times, or 6 rounds for time.

*Competitor: As prescribed 
*Established: As prescribed 
*Recruit: Scale if needed


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.