by Crossfit Brio
6. November 2010 05:00
Laurie wall-balling so fast she becomes translucent!
Last minute Nutrition Challenge Starting next week!!!!
It's been requested, so let's get it going! We will be sending out an email to announce the format of this competition. Anyone looking to lean out a little before the gluttonous holiday season should join up!
The performance test WOD will begin today, but can be done tomorrow or Monday as well. It is as follows:
Part 1
"Light weight buddy!"
Deadlift 3 rep max weight - 7 mins to establish your heaviest set of three. You can have as many attempts as you like within the 7 mins but each attempt has a 15 sec time limit.
Part 2
"Short and Cindy"
12 min AMRAP
5 Pull ups
10 Push ups
15 Squats
Part 3
"Don't forget the burpees!"
800m run or 1k row
then 10 burpees to stop the clock.
Have fun everyone!