Back at CF and hitting it hard!!!

I have been away from CF for roughly 4 weeks for one reason or another - travel, sick, etc. I am baaaack.

Monday

200m run

35 deadlifts (I did 66 lbs)

200m run

35 powercleans (33lbs)

200m run

35 snatches (33)

200m run

35 overhead squats (22)

200m run

It took me 31 min.

Tuesday

21 - 15 - 9

jumping pullups

wall balls (8 lbs)

I did that in about 5 min - but it was the warmup that was the kicker....

800 m run

3 rounds of

Sampson stretch/shoulder dislocates/good mornings

10 squats

10 medicine ball slams

10 burpees

I did two days in a row so I could handle what was taking place today - I took my Target team (my boss and peers) to a crossfit team event. We did an obstacle course that Ly and Phil put together.... warmup then...

AMRAP in 20 min

jumping over five low bars

5 burpees

3 box jumps

5 pull ups

5 kettle ball swings

5 sit ups

5 squats

run 100 m

and do it all over again

each team did 30 reps so it was a tie!!!

Here are some pix...