5 rounds of
Then the Crossfit 2024 Quarterfinals Workout 3.
6 rounds for time divided up into 3 parts (time cap 15 minutes)
Part 1: 3 rounds of
Part 2: 2 rounds of
Part 3: 1 round of
Results: Metcon 5 rounds at time cap.
Take 15 minutes and work on Handstands.
Then every 2 minutes for 10 minutes
Then 2 rounds of
Then AMRAP in 2 minutes
Results: Metcon 10-8-6 reps Bent Rows.
4 rounds of
Then 2 rounds of
Then, Joeller Blades workout from Feb 27 (might want to watch the video in Instagram).. EMOM for 12 minutes with a single Kettlebell, do all 3 sets on one side then switch to other hand (2 rounds with each hand total)
Results: Bench Press used 195lbs for first 3 rounds (failed after 2 reps in round 3) and 185lbs for the last round. Used 20kg KB for the Metcon, challenging movements.
15 minutes and work on Handstands.
Then 5 rounds of
Solo version of the CF New England WOD from March 30.
For time, with 1:1 work/rest ratio…
Results: Metcon 30:52.
4 rounds of
Then 2 rounds of
Then 3 rounds for time of
Results: Used 185lbs/84kg for the Bench Press. Metcon 16:42.