September, 8, 2012
1) 3 rounds not for time
10′ hand stand walk
40 double unders
5 pistols each leg
2)“Ten Minute Capacity Test” (Courtesy of CJ Martin at CrossFit Invictus
For Max Reps (or Calories):
4 minutes of Rowing (for Calories)
Rest 60 seconds
3 Minutes of Pull-Ups
Rest 60 seconds
2 Minutes of Bodyweight Back Squat
Rest 60 seconds
1 Minute of 135 lb. Shoulder to Overhead
(the barbell must originate from the ground to begin your set)
First work capacity workout and it wasn’t as bad as I thought it would be. Was disappointed in my back squat reps but was where I thought I would be on the other movements.
Row – 78
Pull ups – 46
Squats – 21
STO – 19
Total – 164
Missed Nathan today but I think he worked out across the river at CFP and they don’t have a message board yet. Roktape Rawlen was in full effect.