Crossfit log for Monday, September 28th

After staying up late to watch the #SuperBloodMoon with the kids I opted for a bit of extra sleep and went to the 6:30 class.

It was neat to throw down with a different crowd.

It was a lot of work, but it was all timed so we finished early. 

Started with the shoulder routine: 10 band pull aparts, 10 block shrugs, 20 shoulder rolls, 10 lat raises, and 20 shoulder taps

I did the shrugs and taps with my feet on a box in a pike position.  Way easier and in the case of the taps, actually doable.

Then we did a mini WOD, 5 minute AMRAP of:
- 20 double unders
- 10 steps overhead walking lunges
- 7 chest to bar pull ups.

Double unders were a breeze.  Used a 35# plate for the lunges. Hard to keep my arms locked out.  Scaled the 4 muscle ups to 7 CTB. 

Then we did a 10 minute EMOM of 1 clean and jerk at 80% of max.  I did 165#.  We had the option of going up to max of 90% after 5 minutes, but I was working hard enough, so I stayed there the whole time.

Finally the real WOD, 10 minute AMRAP of :
- 5 ground to over head 155#/105# (scaled to 135#)
- 1 rope climb
- 15 abmat sit ups
- 1 rope climb

Would have been way faster at women's RX or even 115# but, you know, ego.

Rope climbs were fine.  Two pulls, every time.

Abmat sit ups were fine the first 3 rounds, round 4 however with time running out, they weren't fun at all.

Made 3 full rounds, + 19 reps = 5 gto+1 climb+13 situps.

Not bad.