Tonight, I did an actual workout from the crossfit HQ. Check it out here:
So for warm up:
Row 1000mm = 4:24
A little slower then usual but it was a slow warm up.
I did some stretching with the PVC pipe, shoulder rotations etc.
Now on to the WOD.
9 x deadlifts
6 x hang power snatch
3 x overhead squats
5 rounds for time
As RX is 135lbs for men and 95lbs for women
I will be honest I had to do the women's weight. So I did the above WOD at 95lbs and completed in:
Not crushing it by any means...but I guess it was OK. I can improve for sure.