Dropped by the Crossfit Hardcore in east Boca for a workout, got warmed up while some newbies wheezed through a newbie WoD in the background. Had to get my oly in.
Burgener Warmup
10 overhead squats 45lb
Power snatch: 3 at 65, 96, 115lb
Power clean and jerk: 4 at 135lb
Right about then, the newbies bounced and the regulars rolled in. Having no real plan myself, I joined two of them for their WoD.
3 rounds for time:
15 kettlebell swings 45lb
20 GHD situps
50 double-unders*
400m run
Finished in 13:33
*100 single-unders in rounds 2-3
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