Birthday Workout

Here is my Crossfit Birthday Workout form friend of mine:

Warm up: 10 min

10 Power Cleans with 145 lbs
50 Overhead Walking Lunges with 45 lbs
50 Double Unders on Jump Rope

8 Power Cleans with 145 lbs
40 Overhead Walking Lunges with 45 lbs
40 Double Unders on Jump Rope

6 Power Cleans with 145 lbs
30 Overhead Walking Lunges with 45 lbs
30 Double Unders on Jump Rope

4 Power Cleans with 145 lbs
20 Overhead Walking Lunges with 45 lbs
20 Double Unders on Jump Rope

4 Power Cleans with 145 lbs
10 Overhead Walking Lunges with 45 lbs
10 Double Unders on Jump Rope

Cool down: 10 min

* Video clips of Power Cleans, Overhead Walking Lunges, and Double Unders could by found under that link:  http://www.crossfit.com/cf-info/excercise.html
* My time was 26 min and I was about to die. Thank you for a Birthday Workout Romek,,,

Pool time:
20 x Freestyle
20 x Breststroke


* Pool was only 45 ft long


Enjoy