Every 2 minutes for 12 minutes
Then 5 rounds for time
Results: Front Squat 125-145-165-185-205-215lbs. Metcon – 17:56 including the rest.
Four rounds of
Then for total reps/calories 4 rounds of 30 seconds work / 30 seconds rest of the following:
Results: Deadlifts 225lbs. Metcon Row x 16 – Mt Climbers x 132 – Sandbags x 25 – Pushups x 65 – Total 238.
Was in Richmond Virginia last week and dropped into West End Crossfit. It was just a 5 minute walk from my hotel, really nice people, great workouts.
AMRAP in 20 minutes
Results: This one played to my strengths… 554 reps (16 rounds plus 10 reps).
Repeat of the WOD from June 11, 2018 except replaced Front Squats with Back Squats.
5 rounds
Then 6 rounds for time
Results: Back Squats: 135-155-175-195-200lbs. For the metcon 23:58 (22:38 last time).
Taken from the Crossfit Invicuts WOD from September 14, 2019.
For time
Immediately followed by 5 rounds of
Immediately followed by
Results: Total time – 27:10. 800m runs – 3:49 and 4:23.