3 rounds:
5 pullups
10 pushups
15 squats
then
a light 250 m row, focus on form
15 good mornings
10 dislocates
2000 m row for time
3-3-3-3-3
Shoulder Press
Congratulations to Jeremy, rowing 2K in 7:58, and to Maria for setting a new PR with a 55 lb shoulder press!
Steel City CrossFit Hamilton WOD
Complete 1 minute intervals of each exercise for 3 rounds:
1.Ring pushups
2.Rope climb
3.Star Jump
4. KB swing
5.One arm shoulder press (altenating sides)
6. Row
7. Overhead lunges
8. Belushi’s
Post number of reps to comments.
It’s that time of year again, so you’d better register before it’s too late! The first workout will be announced Wednesday February 22nd, 2012. After it is announced, you will have until 5 pm the following Sunday to submit your score to the CrossFit Games website. To get your score validated by us you must [...]