E3M for 12 minutes (4 rounds)
10 unbroken back squats
Score is total weight lifted over 40 reps.
Take weight from floor. Change weight through sets as desired. If you cannot make 10 unbroken squats without dropping weight then you cannot finish that set.
Metcon (AMRAP – Reps)
5 minute amrap
5 strict hspu
10 thrusters 95/65
30 singles (JUST FOR YOU BRYAN! )
5 minutes rest
5 minute amrap
15 kb swings 53/44
8 dead lifts 225/145
I started to realize that I needed to make some changes in my lifestyle. I was having a hard time and did not like what my body looked like. It made it hard for me to be motivated to do much of anything. I committed to make some changes and decided to try the free week of cross fit. I automatically fell in love with the family atmosphere that I felt while attending that first week of classes. I found that everyone was so nice and supportive. I found that at first I could not do any of it so the competitive atmosphere motivated me to see the first changes. My body has responded well to this type of conditioning and have been able to lose substantial amounts of weight while adding muscle. I love that my wife and I can both enjoy the same hobby. Overall I love the supportive family atmosphere that I feel here. I now feel worse if I miss the box, than if I miss work.
Favorites are: Kettle bell swings, hand stand pushups, dead lifts, thrusters.. just to name a few
— with Bryan Winder.
