Finally got to go the Crossfit. With Kiza out of town I had to wait until Clarisse was over to keep the kids.
Started with pause squats. 4 sets of 4 back squats pausing 3 seconds in the bottom and coming up without a bounce at 70% of max
That would be 200# for me, but I settled for 195#.
First two reps were good, each set, the last two were rough. Coach said I looked very solid. Happy with that.
WOD was a 15 minute AMRAP of:
1 rope climb
15 wall balls
5 toes through rings
20 air squats (Rx was 10 pistols)
5 33" box jumps (Rx was 36")
Managed 4 rounds exactly. I started up the rope for round 5, but there wasn't enough time to get to the top.
Good power biased workout.
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