A. Every moniute on the minute for 12 minutes (4 sets)
B. For time do the following
Results: Part A was a great workout, one to do again. Part B: 6:46.
Since the scaled version Crossfit came up with for this workout was too lame and we actually wanted a workout, we scaled this workout ourselves…
Rx Verion is to perform AMRAP in 14 minutes of:
A better scaled version is to perform AMRAP in 14 minutes of:
Results: I did a slightly modified version of the Rx Version… Bar Muscle Ups instead of Ring Muscle Ups. Still was able to do 2 Rounds plus 3 Muscle Ups (317 reps).
Inspired by Atomic Crossfit’s workout of the same name. For time complete one round of the following (time cap of 20 minutes):
Then set tabata timer to 30 seconds work / 30 seconds rest for 8 rounds and alternate each round:
Results: The metcon took 12:11, even though I think I accidently did 40 KB swings in the first round…
Deadlifts
For time perform one round of the following:
Results: New PR for Deadlifts. For the metcon we all finished between 11:20 and 12:20.
Practice Plate Walks
Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds
Then for time do 5 rounds of:
Result: Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right). For the hold, started with belly to the wall, then switched to back to the wall. I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold. For the Metcon: 15:51, HR ave=160 / max=171