Run 570 meters
72 Pull-ups or 50 Ring Rows
72 Wall Ball Shots, 20/14
72 Kettlebell Swings 1.5p/1p
72 Deadlifts 95/65
Run 570 meters
To scale the volume on this workout, perform 50 repetitions of each movement instead of 72. If your pull-ups aren’t quite up to 50, you can scale those to 30 or less. Keep the run distance the same.
Post time and Rx to comments.
“To be a warrior is not a simple matter of wishing to be one. It is rather an endless
struggle that will go on to the very last moment of our lives. Nobody
is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
Today’s workout is in honor of Coach Jacinto Bonilla’s 72nd birthday. Jacinto is like a grandfather to CFSBK and we can’t be happier to be celebrating him with the Storm. Jacinto has been a friend of the program since 2007 and was actually the first coach we had on staff besides myself (David). He was always very meticulous about people scaling properly and doing the movements correctly, always patient, always warm and an instant friend to anyone who walked through our doors. This year’s storm is extra special because Jacinto will be competing in the Masters Division at the CrossFit Games later this month so we want to send him off properly.
Jacinto, thank you so much for being an inspiration to us all, happy birthday and good luck at the Games. We’ll all be cheering for you!