Wednesday – 151007

Rob Carr - I believe I Can Fly

Rob Carr – Coach and Owner at CrossFit 314.

Also, Rob loves R. Kelly.

Warmup

Spealler Warmup
Skip CrossFit Warmup

Partner CFE/Strength

400m Prowler Push 90/60
800m Run
400m Sled Pull 45/25

WOD

“The Ground Floor”

10 Rounds for Time or Quality

5 Strict Pullups
10 Pistols*
15 Double Under

*Sub 3x Squats
**Scale reps appropriately

N.B. – Not every workout is a race to the finish. You might post your time for today’s workout. But you might also just take note of how well you nailed it. Quality reps done over the course of 20min is worth far more than questionable range of motion rushed through in 12min. Just some food for thought.

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