September 8th, 2014

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Death by Weighted Pull-ups
– Minute 1, do 1 weighted pull-up or supine ring row.  Minute 2, do 2 weighted pull-ups or ring rows, Minute 3 do 3 reps, etc, and continue until you can’t complete the reps within the minute.
Work Capacity:
Row 1000M, then in the remaining portion of 15 minutes:
AMRAP 5 Pull-ups, 20 Double-Unders
CrossFit Light (7am)
15-12-9-6-3 reps for time of:
– Ring Row
– Box Jump / Step-up
– Sit-up
Row 100M after each triplet
“Without inspiration the best powers of the mind remain dormant. There is a fuel in us which needs to be ignited with sparks.”
– Johann Gottfried Von Herder

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