Not for time perform 5 rounds of:
Then for time do one round of the following:
Results: 11:33, Max HR 175/ Ave HR 163. For the Thrusters, I used my small sandbag but 7-8kg dumbbells or an empty 20kg bar would also work.
This is a repeat of the Jan 29 workout from 1 year ago.
Not for time do 5 rounds of:
For time complete the following while EMOM doing 3 Bar Hop Burpees (inspired by Atomic Crossfit’s Family is Forever).
Results: 8:17 compared to the 13+ from last time (but did 3 burpees this time instead of 5)
Every 2 minutes do:
Then do 21-15-9 of scaled “Elizabeth”:
Cashout with 1 round of:
Results: Did metcon in 6:59 (Ave HR 163 / Max HR 174). Since I think the normal time cap for these types of workouts is 7 minutes, my scaling was just perfect for me. Lower the weight as needed to see if you can do it in under 7 ( if not finish anyway 🙂 ).
Every 3 minutes for 12 minutes (4 rounds) do:
Then for time do 5 rounds of:
Results: For the back squats did 80-80-85-88kg. Completed the metcon in 11:56.
Not for time, do 5 rounds of:
For time do 5 rounds of:
Results: Metcon in 11:15