Charles Drake

Hometown:
Newberry , Florida
Gym:
Sheepdog CrossFit
Gender:
Male
Age:
49
Height:
6' 2"
Weight:
210 lbs

November 23, 2019

Performed at: Sheepdog CrossFit
Description: For time (20 min cap):

Run 400m
2 rounds
20 KB swings
20 pull ups
Run 400m
2 rounds
20 goblet squats
20 push ups
Run 400m
20 SA hang clean and jerk
20 wall ball sit-ups

Cash out 80 DUs or 100 single
Results: 18m 13s
Performed as RX
Warmup: EMOM x15 mins
1) reverse goblet lunge R
2) reverse goblet lunge L
3) hollow body as long as possible
Athlete's Notes: 170 reverse lunges

Runs were slow.
35 lb KB and dumb bell
20 WB

1 similar workout

Date Name WorkoutDescription Results
11/23/2019 For time (20 min cap):

Run 400m
2 rounds
20 KB swings
20 pull ups
Run 400m
2 rounds
20 goblet squats
20 push ups
Run 400m
20 SA hang clean and jerk
20 wall ball sit-ups

Cash out 80 DUs or 100 single

 18m 13s
Performed as RX