December 19th, 2013

Here’s a workout from the CrossFit main site a few months ago – if you use “Beyond the Whiteboard” for workout tracking this is a good opportunity to see how you stack up against the general CrossFit community on a longer workout.  This will be a long battle, so don’t swing for the fences on Round 1 but use it as a pacing test for the rest of your workout.
Caution:  Rope Climbs are on the menu so wear some leg protection!
Work Capacity:
3 rounds for time:
– 21 Knees to Elbows
– 21 KB Swings, 53/35 lbs
– 21 Push-ups
– 3 Rope Climbs
– 21 Box Jumps, 20 in.
– 21 Back Extensions
– 150 ft. Walking Lunge
“Obstacles are those frightful things you see when you take your eyes off your goal.”
– Henry Ford

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