5 rounds to work up to a
For time 21-18-15-12-9-6-3 of
After each set do
Results: Back Squat 61-70-80-85-91kg. Metcon 23:08.
Based on a workout from the Crossfit main site…
5 rounds for time of
Immediately followed by AMRAP in 5 minutes of
Immediately followed by 5 rounds for time of
Results: 6:51 and 6:34 for the two AMRAPs, 30 Deadlifts. Total time 18:25.
3 round of
For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.
5 rounds for time
Results: Metcon 14:16
Take 5 rounds and work up to a heavy (as heavy or heavier than last time)
Then 5 rounds
Results: Front Squats 145-165-185-190-190lbs/86kg. Back Squats with 86kg. Rested 2-3 minutes per round.
Taken from WODwellcf’s Drag Show WOD on Instagram…
Results: Original WOD includes a 100m run instead of the Bike, so pick what works best for you. I also did Hang Power Cleans to cut down the noise for my neighbors. 17:25.