Monday, November 13

CrossFit SW Portland
November 13,2011
Monday

Run 400 m
warm up then:
3 rounds of cindy

Four sets of:

Deadlift x 3-5 reps @ 20X1
Rest 20 seconds

Handstand Push-Ups x Max Reps

Rest 3 minutes:

and then,

Complete as many rounds and reps as possible in 8 minutes of:

Kettlebell Swings x 15 reps
Double-Unders x 30 reps or 60 singles

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Cash Out: 3×30 GHD or 3×50 abmat

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