0730, Saturday, 14 January 2012

Today we will debut a new workout, the McKenna, aka "The MC"  This workout is dedicated to the daughter of CrossFit Six Zero plank owner and good friend, Andy "Pharm Hammer" Gawlikowski.

Warm Up:
400 m run
HMD x 6
10 pull up
10 push up
10 back extension
10 step up **

Met Con:
10 rounds for time

20 med ball sit ups (16/10)
10 step up with plate overhead (25/15)
200 m run with plate (25/15)