Sunday 11.20.16 5 comments Strength 600m Farmer’s Carry (in as few sets as possible) Accessory: 3 Rounds For Quality 10 Single Arm Bent Over Dumbbell Row, per arm 15 Back Extensions 100′ DB Waiter’s Walk, per arm 15 V-ups 5 Comments Rick on November 20, 2016 at 10:46 am Braved the elements for the 600m outside carry. Even at 53#, that’s rough on the arms! 50# rows 7 or so back extensions 35# waiters carry on the right, 36# KB waiters carry on the left (damn left side). Thanks Mick! Reply Mick on November 20, 2016 at 1:22 pm You got it Rick! Awesome work today my dude! Showed the elements who was boss! Reply Mr. V on November 20, 2016 at 4:04 pm 8:53 for the farmer’s carry with 53# KBs. 35# dumbbell for the rows and waiter’s carry. Cash out = 3 arcade games moved into a basement and 27 100yd full leaf bag carries. 😁 Reply Daniel Silverman on November 20, 2016 at 9:42 pm Helped Julia with her Crossfit total during open gym. Didn’t push it but my numbers were SP 165 BS 225 DL 405 785 Reply Sarah Rositano on November 20, 2016 at 10:18 pm 7:11 35# KB My forearms are toast. Reply Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Notify me of follow-up comments by email. Notify me of new posts by email.