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).
Every 2 minutes for 20 minutes do Strict Press:
Then do 5 rounds for time of:
Results: For the Metcon: 13:34
Every 2 minutes do 8 rounds of Front Squats with weights and reps shown below. Also in each set alternate between 5-8 x Kipping Pullups or 5-8 x Kipping Toes to Bar. So do a set of Front Squats, followed by either Kipping PU or Kipping T2B. In the next round switch PU or T2B. Try and focus on efficiency in the kip.
Then do AMRAP in 10 minutes of:
Results: For the AMRAP did exactly 7 rounds.
Not for time do Deadlifts in the following format:
Then do the Fight Gone Bad Workout. 3 rounds of the following, moving from station to station without rest for max reps (plus calories rowed):
Results: Didn’t count the FGB workout, but estimate that it came to between 200 and 300 reps.
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.