
The November Painstorm (Courtesy of Neil and Big Ron at CrossFit Scotland)
500m row/500m run
5 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ] i.e. Barbell Bear Complex
400m row/400m run
4 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
300m row/300m run
3 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
200m row/200m run
2 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
100m row/100m run
1 rounds of :- [ 5 Dead Lifts / 5 Hang Power Cleans / 5 Front Squat / 5 Push Press / 5 Back Squat ]
Weight RX'd at 42.5kgs.
Here is the Competition Thread for this month's Painstorm.
Hope we can do on Monday afternoon looks like a awesome workout.
Posted by: Mike | November 02, 2009 at 08:30 AM
Row with 95lbs.
33.04
Low back really fatigued, I was suprised at that. Still happy overall with my time.
Posted by: Ron | November 02, 2009 at 10:51 AM
Good job Ron ! Pretty intense WOD, even though we stopped at 30 min I was happy that I got through the first 9 rounds.
Posted by: Heather | November 02, 2009 at 04:08 PM