Monday's Workout at Brand X

Rest Day/Humble Pie Day

Big Dogs
3 rounds for time
run 400m
deadlift 225 x15
3 muscle ups

Pack
3 rounds for time
run 400m
deadlift x 15
15 pullups
15 ring dips

Puppies
3 rounds for time
run 400
10-25# db deadlift x 30
10 pull ups
10 dips

Buttercups
run 200m
db deadlifts x ?
jumping pull ups x ?
bench dips x ?


This hurt: "If you are not a trainer or have not had privates in Crossfit, you belong in the puppies."

I started out doing puppies because I can't do ring dips (even though I have been to the CF cert). Apparently I can't even do decent bar dips for 10 reps. "Deadlift -- definitely not one of your strong points."

30 minutes with 10 pullups and 10 jumped negatives on the bar dips. Buttercup City. 65# barbell Deadlift.

Better schedule those privates..... Still, a good workout. What are those center muscles in your chest? Ouch.
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