Ben's Workout 7/23/13

Warm-up:

100 SU jump rope
10 push ups
10 sit ups
10 dips
Stretch

Practice:
HSPU - about 10 - 15 total
DU - I still can't get these. Maybe when I actually get to a box they can help me.

Barbell Complex:

4 x 5 x (Cln+FS+PP+BS+PP+OHS)

This complex is a clean right into a front squat into a push press into a back squat into a (wide grip) push press into an overhead squat. The clean, the three squats, and the two push-presses constitute 'one' rep. The notation “4 x 5 x (Cln+FS+PP+BS+PP+OHS)” indicates four sets of five 'reps.'

-via crossfit.com 8/10/03 workout

I didn't time this workout. I wanted to focus on doing the movements correctly. If I had to guess, I'd say it took somewhere around 12 - 15 minutes.

Run:

5k in 22:22

My legs were on fire but it was a good push.