2019-01-23 Workout

CrossFit WOD

3 rounds of:
7 dumbbell bench presses
5 strict L pull-ups

Then,
Row 1,000 m for time

Results

Substituted bar bench for dumbbell bench

Round 1:
Bench: 7 @155lb
Strict L pull-ups: 5

Round 2:
Bench: 7 @155lbs
Strict L pull-ups: 5

Round 3:
Bench 1: 7 @175lb
Strict L pull-ups 1: 5

1,000m row

Time: *3:50

*Had to get off rower two times to adjust rower sliding back

Reference
Level 1 – > 4:21 min
Level 2 – 4:11-4:20
Level 3 – 4:01-4:10
Level 4 – 3:51-4:00
Level 5 – 3:41-3:50
Level 6 – 3:31-3:40
Level 7 – 3:21-3:30
Level 8 – 3:11-3:20
Level 9 – 3:01-3:10
Level 10 – < 3:00 min

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