Mike Long

Hometown:
KS
Gym:
CrossFit Diem
Gender:
Male
Age:
43
Height:
--
Weight:
--

September 30, 2013

Performed at: CrossFit Diem
Workout Name: 130930.2
Description: There are 3 parts to this workout.

1 - As far as possible in 3 minutes
Rest 1 minute
2 - As far as possible in 6 minutes
Rest 2 minutes
3- Complete the entire workout, for time

20 Calorie Row
30 Wallball Shots, 20/14 pound ball
20 Toes to Bar
30 Box Jumps, 24"/20" box
20 Sumo-deadlift high-pull, 2/1 pound KB
30 Burpees
20 Shoulder to Overhead, 135/95 pounds
30 Walking or In-place Lunges with bar in front rack position, 135/95 pounds
Results: 140 reps
Workout scaled
Modifications at: 13 minute time cap for last round
Athlete's Notes: Rd 1: 50 reps
Rd 2: 78 reps
Rd 3: 140 reps in 13 minute.

1 similar workout

Date Name WorkoutDescription Results
09/30/2013 130930.2 There are 3 parts to this workout.

1 - As far as possible in 3 minutes
Rest 1 minute
2 - As far as possible in 6 minutes
Rest 2 minutes
3- Complete the entire workout, for time

20 Calorie Row
30 Wallball Shots, 20/14 pound ball
20 Toes to Bar
30 Box Jumps, 24"/20" box
20 Sumo-deadlift high-pull, 2/1 pound KB
30 Burpees
20 Shoulder to Overhead, 135/95 pounds
30 Walking or In-place Lunges with bar in front rack position, 135/95 pounds		 140 reps
Workout Scaled