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Old 10-17-2009, 01:39 PM   #18
Dominic Sirianni
Senior Member
Join Date: Jul 2009
Posts: 262
Default Friday - 10.09.09 - Met-con chipper

CrossFit 305 in Miami programmed this chipper:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 Double-unders
25 Push Ups
20 Toe to Bar/Knees to elbows
30 Kettlebell swings, 2 pood/1.5 pood
30 Sit-ups
20 Hang squat cleans, 95/65
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
Run 200 meters

I did this scaled:
Knees to elbows
Rope assists from the floor


This crushed me like a little kitten.

I did get all my dubs in though!

That's the first time ever getting all my double unders in a WOD. I need to focus on nutrition.
Training Log

CrossFit 305 - Sweet Fitness in the heart of Miami
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