150 Double Unders For Time. Every time you mess up enjoy 5 burpees.
CrossFit East Cobb (Atlanta) 12/28
500 m row then 3 rounds:
10 pass throughs
10 chin ups
10 sit ups
10 good mornings
Back squats 5-5-3-3-3
AMRAP 15 minutes
100 foot overhead walking lunge steps (45/25)
10 box jumps (24 inch)
10 heel claps (scaled: 10 sit ups)
10 tire flips (big/little)
Back Squat: 135-145-150-155-165
WOD: 4 (+10 tire flips, 100 ft overhead, 8 box jumps)
All this happened in an hour. They are a well oiled machine when it comes to getting shit done. We went through the warmup on our own and then at 8:15 it was go time. We had 30 minutes to get through all the lifts. This was practically cardio lifting. To get this all done I was basically doing the lifts, putting more weight on and then going again. I tired to get some rest between sets, but it was a fast pace. The WOD was a little uninspired. The coach was preoccupied with other things and didn’t really pay any attention to us during this part so I felt like the majority of the group was sort of slacking — they probably weren’t but it was much less intense than our AMRAP sessions. Overall, a great workout and I was glad to get in and do some lifts and a WOD.