Do 2 sets of:
Then do the metcon part of Atomic Crossfit Burrittooooo – Every 6 minutes for 18 minutes… 3 sets:
Results: Used 18kg for the TGU. For the metcon each took: Set1 – 3:50, Set2 – 4:10, Set3 – 4:45 (kind of took it easy on the last set 🙂 )
Every 2 minutes for 18 minutes do
Then do AMRAP in 10 minutes of
Results: I was only able to do the first part because I was interrupted. For the front squats, my max was 200lbs so used 150lbst.
EMOM for 9 minutes do the following:
Then do 5 rounds of (also taken from CF Invictus):
Results: Have been neglecting my handstand work for the past month so part 1 was harder than expected. Part 2 did 45lbs/15 T2B, 65lbs/15, 75lbs/10, 80lbs/10 and 95lbs/10. At 10 reps per round 95lbs was hard.
Taken from Atomic Crossfit’s workout from today.
Every 3 minutes for 15 minutes do:
Then AMRAP in 12 minutes of:
Then do 4 rounds of 20 second work / 40 second rest of:
Results: 2 rounds plus 10 Burpees, 20 Rows, 20 S2OH (push press).
Not for time do 3 rounds of:
Do 4 tabatas of 4 minutes each (8 x 20 seconds on / 10 seconds rest) for each of the following:
Results: Didn’t count. Only tried to keep the number of reps consistent throughout.