Warm Up
500M Row
12 Supine Ring Row
11 Push Up
10 Passthrough
9 Strict Pull Up
8 KB Swing

– Practice your Kip
– Practice your Butterfly
– Practice your C2B

Met Con

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Jeremey – 19+10 RX
Charlotte – 12+2 RX

Not a PR, but a good attempt. Still recovering from vacation!



2 Rounds
10 OH Squats (PVC)
10 Situps
10 Back Extensions
10 Pullups
10 Dips
-10 Scap Pullups
-Kip Practice


Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats


First time getting 20+ rounds! I didn’t have to push too hard until round 18 or so. I broke the push-ups up from the beginning starting with 5, 5 then going to 4, 3, 3 for the rest of the reps. Really wish I would’ve gotten 21+ rounds, but I’ll take a 2.5 round improvement.


Didn’t have time to get to the gym this morning so I ended up doing a Crossfit workout in the backyard instead. Charlotte was doing Cindy at the police academy so I decided to do that one as well. Here was the workout:

AMRAP in 20 minutes of:

5 pull-ups
10 push-ups
15 bodyweight squats

Result: 18 rounds and 5 pull-ups

I’m a bit disappointed in my result even though I haven’t done a Crossfit workout in ages, mainly because I was on pace to hit 20 rounds up until round 15 before I sputtered to a crawl. I think I could definitely hit 19 or 20 next time.