Taken from Crossfit321 in Brunswick, ME.
Every 2 minutes for 10 minutes (5 rounds), do:
5 x Back Squats @ 185lbs / 85kg
Then for time do 21-15-9 of:
Rest 5 minutes, then for time do 21-15-9 of:
Results: For the first part 3:51, for the second part 5:31.
Every 4 minutes, for 16 minutes (4 sets):
Then for time do 21-18-15-12-9-6-3 of the following. Between each round do 3 x Pullups.
Results: For the first part used 125lbs/56kg. For the metcon, completed in 17:25.
Part A: Not for time do Deadlifts with the following rep scheme, scale weight as appropriate:
Part B: First do AMRAP in 4 mins, rest 3 minutes, then do AMRAP in 6 minutes, rest 3 minutes, then do the complete set for time (taken from Atomic Crossfit’s When Pigs Fly):
Results: Set 1 made it to 3 Wall Balls, Set 2 made it to 10 DUs at the bottom, Set 3 finished in 8:32. 136kg is a PR for Deadlifts.
This was the WOD from last Wednesday. For time do:
Results: 30:25. Was a really hot and humid day, heat index was around 106° F, 41° C!!
Part A: Not for time do:
Part B: Then do 5 sets of:
Part C: Then do AMRAP in 15 minutes of:
Results: Part A – Warmed up with the TGU/waiter walks doing 12kg/16kg/20kg. Then did the 3 x TGU with 20kg. Farmer carry round 1, 24kg / round 2, 32kg. Part B – Got up to 3 x 85lbs/38kg. Part C – 2 rounds plus 15 x OHL, 15 x T2B, 15 x BJ, 14 x PU.