20131219

Yesterday and today

And Tuesday:
PrimALL fitness class
AMRAP15
10 kettle bell swings
10 ground to shoulder med ball
10 cal row
5:00 rest
AMRAP15
5 ball slams
10 push ups
15 plate hold squats
20 Russian twists with plate

Wednesday:
Front squats heavy 3 in 15min: 215
Then 5rft:
400m row
3 front squats@190
12:45

Thursday:
EMOM 5:
2 power snatches @95
2 overhead squats
5 burpees
1:00 rest
EMOM 5
2 power cleans @135
2 push jerks
5 strict pull ups
Rest 3:00
4x1k max effort row
2:1 work:rest
4:22/2:11
4:19:2:09
4:38/2:18
4:43

That's how far back the rower skidded every 1k row. So I had that going for me.

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At the old HQ, CrossFit MECCA in 2007