5 rounds of
Then the Crossfit 2024 Quarterfinals Workout 3.
6 rounds for time divided up into 3 parts (time cap 15 minutes)
Part 1: 3 rounds of
Part 2: 2 rounds of
Part 3: 1 round of
Results: Metcon 5 rounds at time cap.
Take 15 minutes and work on Handstands.
Then every 2 minutes for 10 minutes
Then 2 rounds of
Then AMRAP in 2 minutes
Results: Metcon 10-8-6 reps Bent Rows.
Variation on the Lumberjack 20. Try to keep it under 30 minutes.
For time:
Results: 28:53. Did Strict pullups which were very slow after all the pulling on the rower. Still met my goal.
4 rounds
Then AMRAP in 15 minutes
Results: Used 185lbs/84kg for the Squats. Broke up last set of pullups into 8+1+1. Metcon 3 rounds plus 87 meters.
Did the Masters 55+ version of the Open WOD.
For time complete both parts, 15 minute time cap…
5 rounds of
Rest 1 minute then 5 rounds of
Results: 14:45. Did this one at CF Interlaken, so had extra motivation to get it done in the time cap.