workout of the day

Friday 140103


"Hard Cindy"

Complete as many rounds as possible in 20 minutes of:
5 Weighted pull-ups, 35 pounds
10 Push-ups with feet on 30" box
15 Squats holding a 45 pound plate

Post rounds completed to comments.

"Constantly Varied Kitchen: Pastel de Papa" with Nick Massie CrossFit Journal, video [ipod] [mov] [720 HD] [1080 HD] and recipe [pdf]

"Data and Your Diet" with E.C. Synkowski - video [ipod] [mov] [HD mov]

Michael Lawing, Albemarle, North Carolina.