Take 15 minutes to work up to
Then every 2 minutes for 8 minutes
Then the Bergeron Freddy Kruger WOD, for time 21-15-9 of
Results: Presses 120lbs (110lbs last time). Dumbbell Presses went OK…probably could do 16kg next time. Metcon 4:12 (used standard Russian, not Crossfit swings).
Take 15 minutes and work up to a heavy
Then AMRAP in 15
Results: Front Squats – 170lbs. Metcon 7 rounds plus 32 reps (4 reps short of 8 rounds).
5 rounds
Then 5 rounds, focus on form, rest as needed.
Cash out
Results: Muscle Ups were sloppy but still work. Row in 5:57 (ca. 2:00/500m pace).
3 rounds
AMRAP in 20 minutes of
Results: Metcon – 9 rounds plus 4 reps.
Every 3 minutes for 9 minutes
Then a modified Street Parking WOD from Instagram.
EMOM for 16 minutes
Results: Done. Worked out to 30-40 seconds work, 20-30 seconds rest. Nice workout.