Joe’s Birthday Choice

Posted: 1st April 2009 by CrossFit BLAST Fitness in WOD's
3

21-15-9

Bench press

Squat

Deadlift

Or…..

1000 M Row

50 Wallballs

40 Pushups

30 Box Jumps

40 Knees to Elbows

50 Double Unders

  1. rachel says:
    April 1, 2009 at 7:26 pm

    Did the rowing one. 15:49. 12lb WB. Having done both, think the lifting one is harder.

  2. Captain America says:
    April 2, 2009 at 11:32 am

    Did the 21,15,9 workout. I am still sore today. Used 185lb for all exercises. Finished in 15min.

  3. Nate says:
    April 2, 2009 at 1:41 pm

    Also did 21-15-9. 16:04 with 185#.