Every 90 seconds for 18 minutes (3 sets of each)
Then 5 rounds for time
Results: Part 1 did all 8 reps except for one round of HSPU where I only did 7. Metcon in 11:06.
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).
Every 90 seconds for 12 minutes alternate between the two stations
Then for time
Then 3 rounds of 30 seconds work / 30 seconds rest (9 minutes total) of
Results: Used 50lbs dumbbells for the bench and rows. Metcon 19:27.
10 rounds for time (15 minute time cap)
Then 3 rounds of
Results: Metcon 8 rounds plus 3 reps 🙁 Used snatches for the G2OH. Pullups 5-7-6 unbroken each round.
Take 15 minutes and work on a Gymnastics move.
5 rounds of
AMRAP in 10 minutes of
For the Snatch + Lunge, 1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right.
Results: Worked on Handstand Walks for the first part. Metcon 4 rounds.