12 March ----saying it like Busta Rhymes ....lite your ass on fire

LITE YOUR ASS ON FIRE!
that might as well have been the whitebord ordination today at CrossFit Nordic....


Box jumps  3-3-3-3-3-3-3 @ 90%

45cm-48cm-53cm-60cm-62cm-60cm 

then 

Lunges with barbell 10/10 x 3 90 %

10kg-15kg-15kg....I fell on my butt at one point, I lost focus and  whuuups there I was....:-)

Amrap 10 min 

10 m walking lunges with weight plate in your arms 20/10kg

10 med ball cleans  8 kg ball

3 burpees on ball without the push up 

my score:

5 rounds 

Thanks Mads for a good day in the box

and to round today off I have a shout out to all

Busta Rhymes ....lite your ass on fire 

:-)

Peace. Love. CrossFit.