1.16.2012

SWIM THROUGH THE ASHES



















CrossFit Charleston and the Coast Guard Crew having a little fun, post-WOD!! Sun's out, Gun's Out!

Warm Up: 30 Second Intervals
Wall Ball
Jump Rope
Sit Ups
Navy Seal Push Ups

AMRAP= 16 min
6 Handstand Push Ups
9 C2B Pull Ups

12 Jumping Lunges
150m Run

"Its no secret...the mind must be willing to participate..."

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

3 comments:

Rich said...

5 rounds 2 pull ups, 1/2 hpu

Phil said...

6 rounds + 50 meter run

BS: 10-8-6-6-6-4-4
155-185-220-220-220-240-240

BFaulk said...

8rds +10m run

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