2011-02-14 Monday Crossfit LS

5:30am workout at Crossfit Lee's Summit
Strength: Backsquat 5@75%, 3@85%, Max Reps @95%
5 / 185, 3 / 210, 3 / 235

WOD:
AMRAP 8:00
3 Stone shoulders
6 Chest 2 Bar Pull-Ups
9 Knees 2 Elbows

Results
6 rounds plus 6 knees to elbows, 100# stone.

I need to get more efficient at knees to elbows. I should have completed 7 rounds but I took way to long on knees to elbows on every round except for one. I swing quite a bit and I think that gets my rhythm off.