10 pound dumbell swings
Good mornings


Three rounds for time of:
30 pound dumbell swings, 25 reps
10 pound weighted Sit-ups, 25 reps
25 Back Extensions
25 Knees to Elbows


Nasty one. RX’d was actually five rounds. The KTE are actually what killed me. I can’t do them exactly right, and they were giving my some killer blisters on my hands.

My knees are feeling a bit better. I decided not to go to my martial arts classes for the rest of the week to rest them. I thought I was fine on Tuesday and they hurt worse than they have in a year. I don’t know what’s going on. The CrossFit doesn’t bother me at all, the running makes them ache a little but not hurt like the martial arts do. I think it’s the pivoting and twisting that get me. Nothing I can do but rest them and hope for the best. Still, it’s very frustrating.


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