Home of the United States Air Force Academy CrossFit Team & Club

29 March 2010

30 Mar - Helen

Prepare to enjoy this CrossFit classic. We will discuss scaling and prescribed intensity in the morning. We will run around our newly renovated loop for the 400m. Meet in the weight room at 0550!

3 Rounds for time
400 meter sprint
21 x 50lb dumbbell swing (will discuss scaling in morning)
12 x Pull-ups

Sub 10 minutes will get you into the "elite" club, while 15 minutes is probably the community average.

Here is a video for motivation

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