Take 15-20 minutes and work up to a heavy
- 3 x Back Squats
Took the next part from CF New England WOD from April 3, 2018.
AMRAP in 4 minutes of
- 7 Cal Row
- 21 x Toes to Bar
- 21 x Front Squats @ 95lbs
Rest 4 minutes then AMRAP in 4 minutes of
- 7 Cal Row
- 15 x T2B
- 15 x Front Squats @ 115lbs
Rest 4 minutes then AMRAP in 4 minutes of
- 7 Cal Row
- 9 x T2B
- 9 x Front Squats @ 135lbs
Results: For the Back Squats got up to 205lbs/93kg. For the rowing part I picked a target which I can do in around 1 minute even though the real WOD used 21, 15 and 9 calories for each (not sure how you fit that into 4 minutes unless the goal is not to complete the first round). Using my version I ended up with, 1 round plus 3 calories, 1 round plus 3.5 calories, 1 round plus 6 calories.