Warm Up:
Handstand Work
Running Drills

For Time:
400m Run
15 Ring Dips
30 KB Swings (50/30#)
800m Run
25 Ring Dips
40 KB Swings
1200m Run
35 Ring Dips
50 KB Swings

"There's no room for shades of gray..."

Post all scores/times/reps/loads/modifcations to comments.


Phil said...

22:56 RX

JRiddle said...

21:40, 20# KB swings and flat-footed box dips

Ryan said...

22:14, 50# KB Swings, box dips w/ only heels on the floor. Still can't do a handstand. Ha.

Mike said...

20:44 Rx... nice work everyone. keep working at that handstand riddle. you're almost there.

CrossFit Charleston has moved

You will be automatically redirected to the new address.

If that does not occur, please visit http://www.crossfitcharleston.fitness/.