Take 20 minutes and work up to a heavy
3 rounds for time
Results: Front Squats 195lbs/88kg. Metcon 11:27
Four rounds of
Then for time do 9 rounds of the following ladder
Results: For the back squats 135-165-185-195. For the metcon 7:34.
Five sets of
AMRAP in 14 minutes
Results: Squat Cleans 95-115-135-140-145. AMRAP – Exactly one round… had to push hard to get that last pullup finished before the time ran out!
4 rounds
Then AMRAP in 10 minutes (Games Open Workout 14.1)
Results: 4 rounds plus 11 reps.
5 rounds of
Rest as needed between sets.
Then for time do 50-40-30-20-10 of
Results: Split Squats 65-80-95-105-110. For the metcon 13:49. All KBS unbroken, but situps were slow.
