Your Cross-fit Journal

1 Slam ball
2 Pushups
3 Kettle bell (suggested: 35lbs)
4 Thrusters (Suggested 25lbs dbells)
5 Rows black tube
6 Knees to elbows
7 bicep curls (with 20 lb dbells)
8 Full sit ups
9 tricep kickbacks (suggested 15 lb dbells, 25 each arm)
10 bicycles

for time

TIME: 39:46

Splits:

1. 1:45
2. 1:15
3. 2:45
4. 6:42
5. 1:13
6. 6:44 (37 as Rx, 13 hanging knee raises)
7. 4:18
8. 4:14
9. 5:21
10. 5:26 (each one uglier and with worse form than the last…)

Ho.ly.cra.p.

Add your times in the comments.