Awesome job to everyone who competed in the Mid-Atlantic Hopper! Crossfit BWI did great organizing the event as well. Hopefully this will become an annual event! For those who didn’t make it, the workouts were:
30 Front Squats @ 1/2 bodyweight
1 mile run
5 Sumo Deadlift High-PUlls (135 for men, 95 for women)
25 Double Unders
With a 15 minute cut-off it’s not surprising that a lot of people were not able to finish the second workout in time. I think most people were on round 4 by the cut-off which is still crazy impressive. Keep an eye on the CF BWI website for pictures and videos!
Now, for our Sunday class…
5 Divebomber Push-ups
Workout I: Front Squats 4×5
Work up to your 5RM!
Workout II Using a DB equaling ~20% of your bodyweight, complete 6 rounds for time of:
12 DB snatches (12 per arm)
24 Double Unders
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