Daily Archives: August 20, 2011

___2 rounds for time: 500 meter Row 25- push-ups 25- wall balls 15- close grip cable pull downs 15- 24 inch box jumps 15- dumbbell shoulder [...]

Warm up: 3 cumulative minutes of hollow rock work http://media.crossfit.com/cf-video/CrossFitJournal_AF_CarlSem_HollowBodyPart1_PRE.mov Work out: [...]