CrossFit HK WOD 11-26-12 Workout
Strength
7X2 Bench Press – heaviest possible, rest 60 seconds. [215#...225# was too much]
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning
3 rounds for time of:
7 Muscle-Ups [scaled]
14 Thrusters 115/75# [95# very tough]
21 GHD Sit Ups [situps for 2nd and 3rd rounds]
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