2K Row for time

Afternoon

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

 
How to start CrossFit?
You can start by first reading the “Getting Started” section listed on the left side navigation bar. This will tell you how to start CrossFitting at CrossFit NKY.

Also on the right side bar under Links visit the CrossFit Main Page, which is full of information and should answer any questions about Crossfit Training and its Methodology.

 
Your next step is to e-mail or call us to set up an appointment for your FREE session. Phone #859-380-4904

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Enlarge image

CrossFit, GPP, Sports Training and Athletic Development

GPP stands for General Physical Preparedness

“Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription.”

–Coach Greg Glassman, Co-Founder, CrossFit