Crossfit: 02/25/13

I went for a run, did some plyos and ran some sprints in anticipation of the second Rumble tryout.  Maybe I'll write a post about my decision to play with the MLU.  It wasn't just to get a sweet one pager on the website. Well it wasn't 100% about getting a sweet one pager.

I saw a sweet crossfit workout and I jumped on it. Nice little 6 mile bike ride warm-up right into the real warm-up.  Then into a fun crossfit workout:

6 min AMRAP:
250m row
25 air squats

Then 25 pushups

We got rushed through this a little unceremoniously.  Actually it ended up sicking a little bit.  They cut us off after 3 reps rx'd.

Front squats: build up to 5 rep max
5 @ 205
5 @ 215  
5 @ 225: This was pretty clean, but I really had to dig deep for the last rep and I wasn't about to test my back

Front squat AMRAP: 2 X 2 minutes
2:00 22
2:00 16

10 RFT or 10 minutes: 10 knees to elbows; 6, 30 in box jumps
only got 7 reps done.  I wish I had partitioned the time better.  Get the knees to ee's in in 30 seconds and then bang out the box jumps.  I actually had trouble jumping down from the 30 in box and tended to step down instead.  Anyways, fun.