as many rounds and repetitions as possible in 10 minutes:
7x deadlift @ 315/205-lbs.
14x single-leg squat
21x double under
200m run
workout inspired by crossfit.com
then, for quality:
3′ “L”-sit*
*You may use as many sets as needed to accumulate three minutes.
Compare results to January 8, 2013.
10 minute amrap
7 deadlift @ 185 lbs
14 assisted single leg squat
21 tuck jumps
200m run
3 rounds + 5 squats
then for quality:
3′ plank hold
Jeff W.
–Scores–
John G.: 84 (275-lbs.; sub: 1/2x prom sls, N-sit)
Borja G.: 136 (275-lbs.)
James C.: 129 (225-lbs.; sub: squat)
Ted K.: 126 (205-lbs.; sub: squat, lunge, N-sit)
Larry B.: 105 (205-lbs.; sub: squat, N-sit)
John P.: 148 (205-lbs.; sub: 1/2x sls, N-sit)
Dat D.: 294 (185-lbs.; sub: squat)
Scott T.: 131 (165-lbs.; sub: squat, tuck jump, N-sit)
Keena S.: 142 (150-lbs.; sub: squat, N-sit)
Melissa S.: 220 (sub: pushup, squat lunge; no running, N-sit)
Neil A.: 126 (275-lbs., N-sit)
Rob K.: 126 (275-lbs.)
David O.: 105 (245-lbs.; sub: 1/2x plate-assisted sls)
Dave K.: 133 (225-lbs.; sub: plate-assisted sls)
Terry M.: 140 (225-lbs.; sub: squat)
Josh M.: 94 (225-lbs.; sub: plate-assisted sls)
Peter H.: 95 (175-lbs.; sub: plate-assisted sls)
Holmes H.: 98 (125-lbs.)
Molly B.: 84 (sub: 2x pushup, squat, tuck jump, N-sit)
Set S.: 120 (125-lbs.; sub: squat, tuck jump, N-sit)
Julie G.: 126 (125-lbs.; sub: squat, N-sit)
Ivy F.: 168 (165-lbs.; sub: squat, lunge; no run, N-sit)
Shawn C.: 168 (225-lbs.; sub: squat, tuck jump, N-sit)
Johnny A.: 126 (185-lbs.; sub: squat, N-sit)
Alissa G.: 126 (185-lbs.)
Adrian P.: 151 (155-lbs.; sub: squat, tuck jump, N-sit)
Graham G.: 168 (155-lbs.; sub: squat, N-sit)
Roselena R.: 86 (155-lbs.; sub: assisted sls, N-sit)
Rocio Q.: 120 (75-lbs.; sub: squat, lunge, N-sit)
Chris T.: 105 (225-lbs.; sub: assisted sls)
Matthew C.: 135 (225-lbs.)
Chris C.: 168
Michael F. 127 (275-lbs.)
Dave R.: 168 (245-lbs.)
David S.: 117 (245-lbs.; sub: 1/2x assisted sls)
Mark Co.: 105 (215-lbs.; sub: assisted sls)
Brian T.: 85 (215-lbs.)
Bill M.: 126 (175-lbs.; sub: squat, lunge, N-sit)
Christine S.: 98 (145-lbs.; sub: assisted sls)
Jaime A.: 143 (145-lbs.; sub: squat, N-sit)
Alex C.: 168 (115-lbs.; sub: squat, N-sit)
Buffy M.: 210 (85-lbs.; sub: squat, lunge, no run, N-sit)
Whitney M.: 168 (115-lbs.; sub: squat, N-sit)
Nice work Chris