When you finish your workout, interval, time trial, race, sprint, match, fight, whatever; are you done, spent, used up, kaput, finished, unable to get yourself up off the floor because you've literally used up every ounce of energy you had? If you have, you might have looked something like Becca does in this picture after a recent 500m sprint on the rowing erg.



Today's Workout
Use a medicine ball for ALL elements of this workout
21-15-9 rep rounds for time of:
Squat Cleans
Wall Ball
V-Twists (med ball)
400m run while holding med ball
- weights - men: 20 lbs, women: 12 lbs

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seat sniffer.

I like the look of this workout. How did it turn out? Did you think the 12lbs was tough enough for the women, or would you have them use a heavier ball next time?

Thanks, love your website.

p.s. I'm Robin from CrossFit Regina, Canada.

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