140628

Does the nail know what's about to happen? Good job showing up guys. You knew what you were in for.

'Wyk'
5 rounds:
15 foot Rope climb, 5 ascents (*sub)
225 pound Front squat, 5 reps
400 meter run carrying a 45 pound plate

Kathryn- (3) 65  25:17
Jeremy- (3) 75  27:54
Russell- 185  45:30
JJ-  24:20*
Juan- (3) 21:24*
Todd- (3) 185  30:25

Good job everyone. This was a good one. A monster workout worthy of a Hero.

What was it? The climbs, the loaded runs? Or just the cumulative effect of these plus a Front squat? It's usually NOT what you think it would be. Something relatively innocuous that CrossFit turns deadly, a Hand release push-up, or Burpee box jump.

Today, it was the run. CrossFit turns something as easy as running into a difficult task involving carrying something awkward as you go. This is no longer a run, but a shuffle. Wherever you carry the plate- it's cumbersome, and gets heavier with each round. I promise.

We didn't get too much feedback on the Rope climbs, and that's a lot of Rope climbs. The sub is worse than the Rope climb itself. Learn the brake and get some rope time. Be a car stopper.

This workout is named in honor of  U.S. Army Pfc. Jacob Wykstra, assigned the the First Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, who died on May 28, 2014 in Kandahar Province, Afghanistan.

www.trackmypr.com

Big THANKS to Kathryn!

CFSF