Joe Murdock

Hometown:
Kabul
Gym:
CrossFit Pintados
Gender:
Male
Age:
41
Height:
5' 8"
Weight:
190 lbs

October 5, 2014

Performed at: CrossFit Pintados
Workout Name: Hot Mess
Description: For time.

5 rounds:

5 strict chin ups (Intermediate*: 3 reps, Novice: 5 strict band pull ups)

10 hand release push ups

5 left / 5 right pistols (Novice: box step ups)

Then . . . (as in AFTER the 5 rounds above)

20 burpees

Scaling Guide: 5 10 minutes. 11 minute cut off. Scale up by doing weighted strict chin ups (45/20lb) if you wish.
Results: 8m 25s
Performed as RX
Athlete's Notes: work on your right-leg pistol squats

1 similar workout

Date Name WorkoutDescription Results
10/05/2014 Hot Mess For time.

5 rounds:

5 strict chin ups (Intermediate*: 3 reps, Novice: 5 strict band pull ups)

10 hand release push ups

5 left / 5 right pistols (Novice: box step ups)

Then . . . (as in AFTER the 5 rounds above)

20 burpees

Scaling Guide: 5 10 minutes. 11 minute cut off. Scale up by doing weighted strict chin ups (45/20lb) if you wish.		 8m 25s
Performed as RX