3 Minutes-
KB Farmers Walk 200m 53's/36's
Max Muscle Ups
1 Minute Rest
3 Minutes-
20 Box Jump With Dumbells 30's-20"/15's-14"
Max Handstand Push Ups
1 Minute Rest
3 Minutes-
20 Deadlifts 275/185
Max GHD Sit Ups
1 Minute Rest
3 Rounds For Time:
10 Chest To Bar Pull Ups
15 Wall Ball 20/14
On the first 3 portions of the wod, complete the first task and then use the remainder of 3 minutes to score as many reps as possible on the next exercise. After the 3rd portion rest exactly 1 minute and then do the last part for time. Subtract your muscle ups, handstand push ups, and GHD sit ups from your time for your overall score.
Scale muscle ups to burpee pull ups with strict push ups on the burpee. Scale handstand push variations as needed. Scale deadlift wieght to 65-75% 1RM and scale GHD to Ab-Mat as needed.
CFES member Adam Burke ran the Lake Natoma Half Marathon on Haloween. He only trained here at CrossFit and did zero aditional running training. He knocked it out in 1 hour and 43 minutes, about a 7:51 mile pace. Not blazing fast as far as the running world is concerned, but for no running training at all, and his first time running a half marathon… pretty damn good! Great job brother.
(I stole this picture no matter how bad they wanted to stop me.)
