Had a couple of rest days since I came down to Puerto Rico for a work trip. Hit up CrossFit Swell in Dorado this morning for the 7:30am class. It’s just a place in someone’s back yard that has slowly grown into a cool little box. They started as two guys in this little space.
Warm-up
- 3:00 Jump Rope (5 burpees each time you miss)
- 20 PVC Pass-thrus
- 10/10 PVC Around the Worlds
- 20 PVC OHS
- 10 PVC Good Mornings w/ side to side twist
Luckily I’m pretty damn good at jump rope singles when I concentrate. Went the entire 3 minutes without a miss.
Back Squats
- 5 @ 45#
- 3 @ 135#
- 3 @ 205#
- 3 @ 235#
- 3 @ 275#
- 3 @ 305#
We were supposed to go 60%-70%-80%-90% and I came pretty damn close by winging it. Squats felt really good!
WOD
15:00 AMRAP
- 20 Goblet Squats
- 15 KBS
- 10/10 One-arm KB OHS
- 5/5 Turkish Get-ups
I went with a 53# KB for everything since they didn’t have a ton and didn’t want to hog two of them. The OHS and Turkish Get-ups with 53# were rough! I went 3/3/2 in the second round of Turkish Get-up, so was 2 reps shy of completing a 2nd round. Did the 2 extra after the clock was done to even out the sides. 🙂 The humidity adds another element to the workout. I’m just soaked to the bone with sweat. Very friendly and welcoming community of people.
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