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GhostRyder · 03-31-2009, 11:05 AM

I've been doing more and more crossfit recently. Did this one today:

Phase I: Preparation
Run 1 mile

Phase II: Metcon

Running Bar-bell complex - 5 RFT:

Run 400 meters
Bar-bell Complex 95lb (see penalty note below!)
Phase III: Warm-down / Core
200 4-count Flutter Kicks

Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum

03-31-2009, 11:05 AM	#1623
GhostRyder Still Watching My Back Join Date: Oct 2008 First Name: Sam Location: SW Virginia Posts: 185 Trading: (2)	Re: Pumping Iron with Zemekone and Icehog3 I've been doing more and more crossfit recently. Did this one today: Phase I: Preparation Run 1 mile Phase II: Metcon Running Bar-bell complex - 5 RFT: Run 400 meters Bar-bell Complex 95lb (see penalty note below!) Phase III: Warm-down / Core 200 4-count Flutter Kicks Notes: Bar-bell complex: 6 reps each: Dead Lift, Upright Row, Hang Power Clean, Front Squat, Push Press, Back Squat. Do not put the bar down during your set. If you do, then perform 6 burpees, then continue with the complex. Post your Comments to the NSC CrossFit forum