Painstorm

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.

Comments

[Mike]

Hope we can do on Monday afternoon looks like a awesome workout.

[Ron]

Row with 95lbs.
33.04
Low back really fatigued, I was suprised at that. Still happy overall with my time.

[Heather]

Good job Ron ! Pretty intense WOD, even though we stopped at 30 min I was happy that I got through the first 9 rounds.