EMOM for 9 minutes, rest 1 minute between rounds
- 45 second Handstand Hold
- 45 second Side Plank Left
- 45 second Side Plank Right
Then every 2 minutes for 10 minutes
- 5 x Strict Press @ 65%
- 5 x Bent Barbell Rows
Then a Crossfit New England WOD from Jan 10…
AMRAP in 15 minutes of (original is 20 minutes)
- 1 x Deadlift @ 225lbs
- 10 x Toes to Bar
- 15 x Burpees over the Bar
Results: Strict Press/Rows @ 95lbs. Metcon 6 rounds plus 1 rep. Reduced it to 15 minutes to fit it into one hour including warm ups.