Joe Murdock

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

December 15, 2014

Performed at: CrossFit Pintados
Workout Name: Hopalong Cassidy
Description: 1 minute each for maximum repetitions. 2 rounds (no resting between rounds):

Single arm dumbbell overhead squat (Advanced: 45lb, Intermediate*: 35lb, Novice: 25lb) -switch arms at will-

High box jump (Advanced: 28, Intermediate*: 24, Novice: 20)

Renegade row (same as OHS)

*Womens Rx

** Start on whichever exercise you want but do them in order (if you start on box jumps, youll end on DB OHS.

Scaling Guide: 70 120 reps
Results: 105 reps
Workout scaled
Modifications at: 40 lb Dumbbell, 24" Box Jumps

1 similar workout

Date Name WorkoutDescription Results
12/15/2014 Hopalong Cassidy 1 minute each for maximum repetitions. 2 rounds (no resting between rounds):

Single arm dumbbell overhead squat (Advanced: 45lb, Intermediate*: 35lb, Novice: 25lb) -switch arms at will-

High box jump (Advanced: 28, Intermediate*: 24, Novice: 20)

Renegade row (same as OHS)

*Womens Rx

** Start on whichever exercise you want but do them in order (if you start on box jumps, youll end on DB OHS.

Scaling Guide: 70 120 reps		 105 reps
Workout Scaled