Four sets of
Go heavy on these!
Then do three rounds for time of:
Then, not for time do
Results: For the split squats did 65/95/105/115lbs. Metcon in 9:47, probably the worst set of double unders I ever did.
Warm up with a 1k row.
EMOM for 10 minutes do the following. Start with spending 10 minutes getting to a good working weight for the Barbell Rows so you can do the 8 reps without breaking and with good form.
For time do 4 rounds of the following. This is a crossfit.com WOD and has a good time cap of 26-30 minutes, but I set my time cap for 20 minutes since I didn’t have more time.
Results: Used 95lbs for the barbell rows. Metcon was really hard. I ended up only doing 2 rounds plus 70 reps in the 20 minutes.
Every 3 minutes for 15 minutes do
Then do AMRAP in 15 minutes of
Results: For the bench press die 115/135/155/185/195lb. For the AMRAP 5 rounds plus 9 reps.
EMOM for 10 minutes do:
Then for time do:
Results: For the metcon finished in 11:35.
Not for time do Back Squats with the following rep scheme.
Then every 2 minutes for 2 rounds do
Then do “Annie”, 50-40-30-20-10 of
Results: Added my back squat weights above. For the round of 10 used 175lbs/80kg. Finished Annie in 8:56.