SM prescription:
1. Max reps of BW squats (CF 45 lb plate). Count reps.
2. Max reps of KTEs (CF is TTB). Count reps.
3. Sustained bar hangs (CF is bent knee L-sits). Count secs.
4. Max reps of pushups ( CF is clapping pushups). Count reps.
Bonus: 3 mins of KB swings - count reps (SM uses 16Kg, CF uses 20Kg).
Score is calculated by adding the lowest score for each exercise bout to the total reps for bonus round.
Rob G (CF) - 23+16+30+18+85(20K) = 172
ReplyDeleteTom W (SM) - 19+7+30+18+70(16K) = 144
John D (SM) - 21+0+30+25+63(20K) = 139
Jonas (SM) - 22+11+30+15+85(20K) = 163
Tonight was my last consistent WOD with you all. Thanks for the gains on every level, the daily challenges and a place where I found some of the best support a person could ever get... It actually was real fun training with you all... I will miss my 5:30 p.m. WODs with you... I'll drop-in in the future... So long, farewell CrossFit Summit, I will miss you...
ReplyDeleteJonas - you covered some significant ground with us and we wish you all the best with you move professionally and with fitness. I know you'll do us proud. Continue to enjoy the fruits of your work.
ReplyDeleteJT