Dirty Thirty
As many rounds as possible (ASRAP) in 10 min of the following:
1 x Stairs basement to 4th floor up and down
10 x Push ups
15 x Squats
ASRAP in 10 minutes:
1 x Rope climb to 15 feet
5 x Burpees
10 x Knees to elbows
ASRAP in 10 minutes:
2 x Man makers (30lb dumbbell)
5 x Handstand push ups
10 x Pull ups
Rest 2 minutes between each 10 minute round.
For demo of a man maker see link below.
http://www.crossfitsantacruz.com/crossfit_santa_cruz/files/A-Ron2.m4v
No warm up tomorrow. Just a light stretch and get to it.
Post total number of complete rounds to comments.
5 comments:
14 total complete rounds.
5, 5, 4 1/3. I enjoyed this one.
Keep up the good work. It fires me up to see the crew in the morning.
12 total rounds
5 2/3, 4 1/3, 3 1/3
I like the man makers.
12 total complete rounds.
4 1/3
5 2/3
3 1/3
The stairs absolutely sucked after yesterday for me.
We have quite the group there at 0530, it is impressive.
Especially from the yearlings. Good work.
5, 4 2/3, 2 2/3
11 total rounds...hand stand push ups got me.
great workout
15 total rounds
6,5,4. A break from the heavy weights was great for me.
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