CrossFit Virtuosity | New York City

A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects.

Hell’s Bells
“Swing, Cindy, Swing!”
For time:
50 Kettlebell Swings, 16kg
5 rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
50 Kettlebell Swings, 16kg
5 rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
50 Kettlebell Swings, 16kg

Heavy Metal
“Grindy”
For time:
10 Clean & Jerks, 135lbs
5 rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
10 Clean & Jerks, 135lbs
5 rounds
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
10 Clean & Jerks, 135lbs

Gym-Nasty
“Run, Cindy, Run!”
For time:
800m Run
5 rounds
– 5 Pull-Ups
– 10 Push-Ups
– 15 Squats
800m Run
5 rounds
– 5 Pull-Ups
– 10 Push-Ups
– 15 Squats
800m Run

Compare to 20090812

CrossFit Virtuosity and CrossFit L.I.C. are co-hosting The CrossFit Running and Endurance Certification on November 21st and 22nd. Safety and efficacy are paramount to our training concerns. Learn how to run faster and without injury. Learn how to run greater distances by training less. Sign up now!

Posted on Monday, November 9th, 2009 at 12:00 am. You can follow any responses to this entry through the RSS 2.0 feed.