09/17/2014 CrossFit Haddonfield

CrossFit Turbocharged – CrossFit Haddonfield

Handstand Push-ups

Metcon (AMRAP – Rounds and Reps)

Four sets of 3-minute sprints of either:

5 Pull-Ups
10 Push-Ups
15 Air Squats
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round.

Score total number of rounds completed.

Coaches’ Notes:

Last Friday in the middle of class, I got a text that said “400 lb jerk” from my brotha from anotha motha John Brownell. Since then I have watched it about 56 times and forwarded it or shown it to anyone who can appreciate how epic that is. Johnny B started on the CrossFit side and transitioned over to the barbell way of life and since then has been smashing pr’s which will soon put him with some of the best 85 kilo lifers in the U S and A.

He has earned every pound that he has added onto his total, as he puts in some serious hours in the gym all while having a demanding full time job. I am very proud of this benchmark lift for him but even more excited for what the future holds for John on the platform. He will be lifting at the hook grip classic on Saturday Oct 4th 2014 for anyone who is interested in seeing him compete.