Warm up with a 1k row.
EMOM for 10 minutes do the following. Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.
- Even minute – 8 x Bent Barbell Rows
- Odd minute – 20 second L-Sit accumulated
For time do 4 rounds of the following. This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.
- 30 x Push Ups
- 20 x Front Squat @ 95lbs
- 20 x Push Press @ 95lbs
- 30 x Situps
Results: Used 95lbs for the barbell rows. Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.