5 rounds of
Rest as needed between sets.
Then for time do 50-40-30-20-10 of
Results: Split Squats 65-80-95-105-110. For the metcon 13:49. All KBS unbroken, but situps were slow.
Not for time do 3 rounds of
Then AMRAP in 12 minutes of
Results: 6 rounds plus 1 rep :-).
Back from vacation so thought I would start with something long and simple to get back into the swing of things.
Against a running clock for all 3 parts, for time do
Start with 3 rounds of
Then run 5k
Then finish with 3 more rounds of
Results: 35:33
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.