CFG - Coach Greg
1130 - 6 of us
Warm Up
2 rounds for time of 1 minute each
squat thoracic rotation quad stretch complex
box step downs
banded monster walk
banded squat
shoulder swimmers
build to 75% of 1RM back squat
Back Squat
6x145 (75%)
3x165 (85%)
3x165 (85%)
3x165 (85%)
6x145 (75%)
Metcon
AMRAP 15 of
15 WBS (20/14#)
10 C2B
5 BBJO (24")
I scaled to a 12# wall ball and went unbroken every round (time to go heavier). I did kipping pull-ups and managed 5/3/2 for the first 3 rounds then 3/3/2/2 for the last round. I skipping pull-ups on my final round as I tore a callus on the palm of my right hand. I used a 20" box and managed the BBJO ok. I finished 4 rounds + 15 WBS + 2 BBJO (skipped PU on the last round) = 4 + 17.
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