4 Plates

My lats were a little sore this morning. Maybe from the presses or burpees? Don’t remember rowing every making me sore. Was up and to the 9am class.


  • 3×10 Reverse Hyper (140#)
  • Pass thrus
  • Air Squats
  • Bottom Squat Hold
  • Jumping Jacks

Strength – Deadlift

  • 10×45#
  • 6×155#
  • 6×225#
  • 3×265#
  • 3×305#
  • 3×335#
  • 3×365#
  • 3×385#
  • 3×405#

I haven’t had 4 plates on the bar since sometime before May. Felt ok, but didn’t want to push it.


  • 21-15-9 American KBS (53#)
  • 21-15-9 Goblet Squats (53#)
  • 30 DU

Good little burner. I went with American swings today since it wasn’t high reps. Unbroken on the weighted movements, but my dubs were shitty again today. Missed in the first set at 25 and missed 2-3 times in the second set, but got the last one unbroken. Finished in 4:17.


5 Sets

  • 10/10 Kroc Rows (70#)
  • 5 Strict C2B Pull-ups

Why do the Kroc rows never seem to get easier? I sweat like a pig during them. Kind of a nasty combo with pull-ups. I’m going to try to do all strict pull-ups during accessory work or even weighted ones.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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