Tom

OK today was a tough one in crossfit.

• For Time – “Spiderman”
  
  • 21 Pull Ups (CRx = Chest to Bar)
  • 7 Wall Walks (Sx = 7 x 30ft bear crawl)
  • 300m Run
  • 18 Pull Ups
  • 6 Wall Walks
  • 300m Run
  • 15 Pull Ups
  • 5 Wall Walks
  • 300m Run
  • 12 Pull Ups
  • 4 Wall Walks
  • 300m Run
  • 9 Pull Ups
  • 3 Wall Walks
  • 300m Run
  • 6 Pull Ups
  • 2 Wall Walks
  • 300m Run
  • 3 Pull Ups
  • 1 Wall Walk
  • 300m Run
  
  
• Finisher – 4 x 10 Dumbbell One Arm Row + 20 Banded Tricep extensions

I didnt want to do the wall walks as my shoulder is still a bit off so I subbed 6x pushups. so 42,36,39,24,18,12,6 pushups = 176 pushups

Also did ringrows instead of pullups ( because I cant do pull ups ).

35 minutes ... shoulders sore.


For food I had:
Coffee with milk
Protein shake
1 Egg 3 pieces munster cheese 10 oz ribeye steak
==================
14 grams of carbs so far.
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