Sunday, April 11, 2021

Metcon - Crossfit Quarterfinals Test 3 (s)

Saturday, April 10, 2021

Garage Gym


Warm Up

Hip Hammy
Wrist Mobility
Squat Therapy
Easy Row
Steel Mace 360's
PVC Pass Throughs


For Time

100 Wall Ball Shots (14# to 10')
100 Calorie Row

This was significantly scaled from the 2021 Crossfit Quarterfinals Test 3 which called for 120 WBS (20 # to 10') and 120 Calorie Row with a 15 minute cap.

I started the wall ball shots with the intention of doing 10 sets of 10 with a short rest.  I felt so good, that I opted for a large set of 20, then 10, then sets of 5, until I finished 100 reps in 8:06.  I took a surprisingly long transition and my first pull on the rower was at 8:31 and I finished the row as 17:08, holding a roughly 700 calories/hour pace.

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