Custom CrossFit Programming and League Workout #7: Friday, 11/1/14

A1. Waiter’s Carry, 4 x 40yds each side, rest 60sec
1. 20#
2. 35#
3. 35#
4. 35#
A2. Single Arm Braced DB Row @ 31X1, 4 x 6-10, rest 60sec
1. 15#, 10 reps
2. 20#, 10 reps
3. 25#, 10 reps
4. 30#, 8 reps


B. Powell Raise @ 30X1, 3 x 8-10, rest 1min b\t arms
1. 5#, 10 reps
2. 7.5#, 7 reps
3. 7.5#, 7 reps – Hard with left arm. Right arm kind of crushed this.


League Workout #7:
“The Rabbit”

4 Rounds For Time:
400m Run
15 T2B
15 Back Extension
Time: 969 seconds
The run really slowed me down here. I know I could have done better. Really got down on myself for this performance.

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