Joined in on the 4pm class tonight at CrossFit Lakeland.
Warm-up
500m Row
10 Wall squats
16 Lunges
5 Burpee + 2 Push-ups + 1 Pull-up
10 Hang pull
10 Hang high pull
10 Hang power clean
Strength
A: Hang Clean + Squat Clean, 1-rep, every 90sec for 15min (10 sets)
Loaded 95, 115, 135, 145, 155, 165, 175, 175, 185, 185
B: Back Squat, 3 x 8 reps @ 70-75% of 1-RM
Perform every 3 minutes for 9 minutes (3 sets)
Completed all three sets at 205.
WOD
Every 4 minutes, for 12 minutes (3 sets), for times:
10 x Strict Pull-Ups
25 x Kettlebell Swings (70/53)
50 x Air Squats
Times: 2:15, 3:03, 3:48
The KB swings really started to smoke my grip. Pull-ups were unbroken on the first two sets and then 5-5 on the third. The KB swings were straight on the first set and 10-10-5 on the other two. Squats were straight through.