Wednesday 7th May 2008

Place: Jacobs Ladder

Time: 5:00PM

Equipment: 1 x sled, KB (2x16,4x20,2x24), weight plates (3x20, 2x10), parallettes

Warm up
Double hand KB Jerk Breathing Ladder, 1-6-1
(Hold KB in clean position if possible, if not gentlemans rules - place down on ground, breathe required breaths, clean the KB's - KB Jerk reps - place down)

"Crossfit Fran's distant mutant sister on growth hormone"
21-18-15-12-9 rep rounds of 2 x 20kg KB Thrusters + Parallette Push-ups'+
15m sled push up Cliff St, 15M back down with weight plates loaded 60% of BW +
1 x ladder
for time

i.e.
1st round: 21 KB thrusters + 21 parallette push ups + sled push + ladder
2nd round: 18 KB thrisuters + 18 parallette push ups + sled push + ladder
.....