3 rounds
Then 3 rounds of
Then as fast as possible accumulate
Results: Used 60kg for the Back Squat which was still too easy. Added an extra set @ 70kg and that was fine, so next time that will be the baseline, maybe a bit heavier. Box Jumps in about 2:12.
4 rounds of
Then based on a Crossfit main site WOD, take 20 minutes and
Then EMOM for 20 minutes of
Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….
4 rounds increasing weight each round if possible
Then @ max weight from above, 2 rounds of
Then for max reps, EMOM for 16 minutes rotate through the following movements (4 rounds of each)
Results: Overhead Press 43-48-50-52kg. Used 52kg for the Push Press. Metcon 65-63-51-46 reps.
5 rounds for time
Results: 16:41. Used 24kg KB for the swings and 20kg for the rest.
Based on the Crossfit main site WOD from Sept 27.
AMRAP in 20 minutes of
Results: 6 rounds plus 250m.