#onlypukedonce

Fun 4 hour session this morning with @lisabruce_jr @sophielars and @_danihoran Workout 1: .............................................. 20 min AMRAP:...................................... 12 cal assault bike:................................. 10 wall balls:........................................... 12 cal ski Erg:.......................................... 200 m run:............................................... 5 wall climbs:.......................................... 12 cal row:............................................... _____________________________________ Workout 2::.............................................. 9 minutes to establish a max 3 rep tempo back squat. Worked up to 325. (Last rep of 315 shown in video) _____________________________________ Workout 3: 400m Heavy sled drags (380 pounds) _____________________________________ Workout 4: AQAP:400m Run 20 Kettlebell Thrusters 53 pounds 500m Row 20 Burpees 500m Row 20 Burpees 500m Row 20 Kettlebell Thrusters 53 400m Run _____________________________________ Workout 5: 8 Deadlifts 155/115 -7 Power Cleans 155/115 – 6 Power Snatch 155/1158 Pull-Ups – 7 Chest-To-Bar Pull-Ups – 6 Bar Muscle-Ups6 Deadlifts 155/115 -5 Power Cleans 155/115 – 4 Power Snatch 155/156 Pull-Ups – 5 Chest-To-Bar Pull-Ups – 4 Bar Muscle-Ups4 Deadlifts 155/115 -3 Power Cleans 155/115 – 2 Power Snatch 155/1154 Pull-Ups – 3 Chest-To-Bar Pull-Ups – 2 Bar Muscle-Ups #crossfit #cvcf #allthefitness #theyalldid2moreworkoutsafterthis #Ididnot #onlypukedonce (at Champlain Valley CrossFit)

Back. Hammies. Glutes. Posterior Chain. Sandbag Finisher for 2 sets of 66 yds with the 180lb sandbag "Mr. Greene" #onlypukedonce (at Fire & Ice Fitness)