“Until we lose ourselves there is no hope of finding ourselves.”
-Henry Miller
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We used the 3 round version. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Just wanted to say thanks again Greg for letting me join you today, and for the coaching! I will be working on the row and hopefully the muscle-up! I wish you all the best with CrossFit Canmore and especially with your new little baby – p.s. CFLA is hosting a showdown in July and it would be fun to have you guys there….
Looking forward to seeing you in Squamish!!