No Rest

I rested on Sunday after the stag party. Felt fine but was really tired. Golfed yesterday and went to the 4:30 class today. So the only workout I’ve done since Wednesday was the 40 minutes of Airdyne on Saturday!

Warm-up

9:00 AMRAP

  • 200m Row
  • 10 Goblet Walking Lunges (35#)
  • 20s Dead Hang
  • 10 Russian KBS (35#)
  • 5 American KBS (35#)

I got through 4 rounds.

Conditioning

  • 12:00 EMOM (alt)
    • 45s DB Snatch (40#)
    • 7 cal Row + 7 Burpees
  • 4:00 Rest
  • 12:00 EMOM (alt)
    • 45s MB Sit-ups
    • 7 cal Row + 7 Burpees

There was pretty much no rest time even with rushing between stations. I did 18 snatches in the first round because I passed it hand to hand in the air. Then I got 14 every other round. I went 20-18-18-16-16-20 on the sit-ups.

More cardio…

  • 150 American KBS (35#)
  • Run 200m every break

I tried to push the first set but had to stop at 70. Then did 50-30 to close it out so I only had to run a couple of 200s. Finished at exactly 9:00.

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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