Friday the 10th of July, 2009


This Friday we encourage you to bring a friend for free. Your comrade will do a full CrossFit style WOD, scaled appropriatly to their fitness level.
Do you have that one friend or famliy member that you've been preaching CF to for months but just can't get them off of the couch? Today is the day to get them in.

Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135(m)/95(f), 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps

Post number of rounds completed to comments.


Wesley said...

LOL! Thanks for the post. Ha

PANOS said...

Im looking forward to this one!

Yamakoa said...

Dude, what is that about?

PANOS said...

HPC 65x5, 95x3, 145x1, 150x1-PR

3 rds + 5,10,15,2-2-2=186 total reps

scaling it down would have made it more metcon. Note for the future.

DM said...

275x5 3 sets

3 rounds plus 5/10/1