For time (time cap of 20 minutes) do:
Results: My dumbbell only goes to 21kg so had to use that. Finished in 19:55. The Box I used for the box jump overs is shown below…
AMRAP in 20 minutes of:
Results: I’ve done this workout twice before back in 2014 (11 sets plus 10 reps and 14 sets plus 10 reps) but those times used only 40kg and did some strength work before. This time as shown above did exactly 15 sets (pushed hard to get the last 5 burpees).
Do 2 sets of:
Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:
Results: Used 18kg for the TGU. For the metcon each took: Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )
Warm up with 3 rounds of:
Then every 2 minutes for 16 minutes (4 rounds of each) do:
Then do the same 2 minute model but for:
Results: Stuck to the full reps for all rounds. No metcon today.
Every 90 seconds for 9 sets do 5-4-3-2-1-2-3-4-5 of:
Then for time do 15-12-9-6-3 of (taken from CF UTE’s Workout on Jan 24 2017):
Result: Used 160lbs/72kg for the Bench Press but couldn’t do more than 3 reps in the last round of 4. Reduced weight for the last set to 135lbs to finish up. The metcon was really hard. Finished in 16:04.