5 Rounds for time
15 Medicine Ball Cleans 8kg/5kg
10 Box Jumps 24inch/20inch
5 Pull Ups
Finish with 1600mt Run for time
CrossFit Broadbeach
CrossFits newest training venue on the Gold Coast
CONTACT
Drew Griffith drew@crossfitbroadbeach.com.au 0413 172 643
CrossFit Games
Journal
Fitness in 100 words
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ” - Greg Glassman
5.30am
DrewA 9.57
Andrew 12.36
Donna 16.54
Jo 17.15
Ben 14.03 JPU / 10kg med ball
7.50 1600m run / PB – 1st sub 8 min 1600 in the park (with an uphill headwind also!!)
8.58 5kg med ball jpu oh and I didnt read the fine print of that run!!!!!
4.30pm
Kat 9.34
Nick 7.51 / 1600mt run 7.33
Bretto 10.35 / run 10.45
Megan 10.11 / run 7.33
Alex 11.23
5.30am – didn’t know that time of day was so great!
15.28 total – Forgot to check my watch before the run!
Leanne 11.35
Karen 10.40