Bushy has put some hard work in at CrossFit and run far less than in the past. It seems like a paradox but all the CrossFitting and less running helped him to a personal best at the Falmouth Road Race today, running the 7 miler in just over 52 minutes. This was even faster than the 6.2 mile race he ran last year while training exclusively for a Marathon! Way to represent Bushy!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. There Will Be 3 Rounds.
1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20″ box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.