Monday 040209

For time:
Wall-ball 28-pound ball, 50 reps
30 Pull-ups
Wall-ball 28-pound ball, 30 reps
20 Pull-ups
Wall-ball 28-pound ball, 20 reps
15 Pull-ups

Our wall-ball default value is 28 pound ball, two feet of travel calculated from an average 8 foot reach and ten foot center of target. Calculate your ball weight times reach to match 56 foot-pounds per rep.

Post time to comments.

Scarlet Knights: Rutgers University is hosting great videos of the basic movements: http://www.scarletknights.com/strength/exercises/exercises.htm

"There are as many variants of the CrossFit theme as there are possible books in a library or thoughts in your head. This is scary or liberating depending on your temperament. Someone who should know better griped recently, 'Every day is a different workout.' Yes it is."

• Coach Greg Glassman, CrossFit Journal, December 2003, "Community"