January 31, 2009

Workout of the Day

DAYTONA SMASH (from CrossFit Daytona)


in teams of two perform the following for time:

400m of farmer carry (16kg,24kg)/over head plate carry(25#). partners can switch out carries as necessary.

100 x pull ups
100 x squats

100 x kettlebell swings (24kg)
100 x box jumps

100 x wall ball shots
100 x abmat situps

400m farmer carry/over head plate carry (same as above)

couplets are done with each player working simultaneously at one station, switching as they desire to accumulate 100 reps on each movement. no order dictated for the couplets, must start and finish with 400m farmer carry/overhead plate carry. post total time for score.pic1



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