October 26, 2014

So many good times at the Iron October II  event yesterday! The CFD army is getting strong!
Greg and Barb are tackling Masters Madness at Diablo CrossFit in Pleasonton tomorrow. If you are in the area stop by an cheer them on!



3 Rounds for Time
800M Run
30 Kettlebell Swings 24/16kg
50 Ab Mat Sit-Ups

Workout Notes: This workout is three rounds of higher of rep movements!  Test yourself by trying to move non-stop through each round. Run at a strong but steady pace for the 800’s and start working on the swings right away.  Your goal for this workout should be constant movement! As always, break up the kettlebell swings if you need to but keep in mind you’ve got a few minutes to let your grip recover so if you can knock those out in large sets, do it!

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