“Grace” PR

Feeling so much better today. Hit up the 11am.


4 Rounds

  • 15s Jumping Jacks
  • 15s Air Squats
  • 15s Mountain Climbers
  • 15s Jump Squats



  • One-arm OHS (35# KB)
  • V-ups

The one-arm OHS is such an awkward movement. Using a KB did feel better balanced than when I had used a DB before.


15:00 AMRAP

  • “Grace” – 30 Clean & Jerks (125#)
  • “Cindy” with the remaining time
    • 5 Pull-ups
    • 10 Push-ups
    • 15 Air Squats

I finished “Grace” in 4:16, which is a 54 second PR since doing it in July. Even with the much faster time it felt much easier. I did the first 7 reps unbroken then did one rep at a time dropping the bar after each rep. Didn’t take any rest time other than setting up for the next rep. With the remaining time I did 9 full rounds of “Cindy” plus 2 more pull-ups. Good workout!


  • 50 Russian KBS (71# KB)
  • 400m Farmer’s Carry (40# DBs)

I did the swings unbroken, which isn’t that tough for Russian KBS. My arms wanted to fall off and my grip was really failing in the farmer’s carry, but I held on to those DBs the entire time. Distance was probably 50m more actually because I had to carry them outside and then back in.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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