Metcon - "Never Forget"

Friday, September 11, 2020

Home Gym

1330

Warm Up

Hip Hammy

Wrist Mobility

Row

Kip Swings, Scap Pull-ups, Pull-ups

Barbell Warm Up - good morning, back squat, elbow rotation, strict press, RDL, front squat

Metcon

"Never Forget"

For Time:

2001 m Row

followed by 

4 Rounds of

9 clusters (135/95)

11 strict pull-ups

I scaled this to 75# clusters and it was still a really tough workout.  The row took me 10 minutes.  I strung a few of the clusters (squat clean into a thruster) together and was quickly doing singles.  Similarly with pull-ups, I did a couple and then switched to singles.

Round 1 - 3:30

Round 2 - 4:00

Round 3 - 4:30

Round 4 - 4:30

Total - 26:47

Programming was from Vintage Crossfit in Houston.  I have been subscribed to their YouTube channel and they typically mirror Comptrain, but often have good warm-ups and variations.