RX THE WOD

By the time we all got to Dubai it was 3 o’clock in the morning. Not that it slowed down anyone as Sheikh Zayed Road was busier with cars than 5th Avenue. A fantastic day touring the tallest building on earth, Burj Khalifa and the biggest mall on earth, the Dubai Mall… It is time for Dubai’s 8 Crossfit Affiliates to join forces to create the biggest Crossfit box in the world. It would only be fitting this city. So was the benchmark workout I knocked out in a local gym while the town roasted in the 100F heat…

Strength
Back Squats – 3-3-3-3-3  [260lbs]

Skills
Clapping Butterfly Pullups – 10-10-10-10

MetCon “The Chief”
5 rounds for reps:
As many reps as possible in 3 minutes of
– 3 power cleans 135 lbs
– 6 pushups
– 9 squats
1 minute rest between rounds
[REPS: 317 Rx]

I decided to have a couple of longer workouts before the 12-hour flight tomorrow night to Dubai. This way my body will crave the rest and ignore the design flaws of the airline seats… Looking forward to my drop-ins at CrossFit Lifespark in the 100F heat…

MetCon “Crazy Eights”
8 rounds for time:
– 8 Double Unders
– 8 KB swings 40 lbs
– 8 box jumps 24″
– 8 ball slams 20 lbs
– 8 jumping lunges
– 8 knees to elbows
– 8 hand release push-ups
– 8 sit-ups
[TIME: 27:09]

Endurance
4 rounds of
– 500m row
– 400m run
[TIME: 22:40]