The 2 Girls

I woke up sore in my low back and wasn’t expecting it. Has to be from throwing my 2 nieces around all day yesterday because I don’t think I’ve been sore there from lunges or push-ups before. I’m definitely also sore in my glutes and hips from the lunges and my shoulders feel a little tired from the push-ups. Was tired from the combination and the drive home last night so slept in. Went to the chiropractor before hitting the 5:30 class.


  • Jumping Jacks
  • Air Squats
  • Toe Touches
  • Hip Circles
  • Deadlifts
    • 6×155#
    • 6×205#
    • 3×265#
    • 3×295#


10:00 EMOM

  • 3 Deadlifts (315#)
  • 4 Burpees

Both movements every minute. Didn’t wear a belt and felt great. Took my time on the burpees.


Warmed up with 5 thrusters at 45# and 95#.

5 Rounds

  • 5 Thrusters (135#)
  • 8 C2B Pull-ups
  • Rest to normal breathing

I did everything unbroken. My rounds were finished at 0:27-1:50-3:27-5:13-6:50, which comes out to the last 4 rounds of rest plus work being 1:23-1:37-1:45-1:37. I did the first two rounds of chest to bar butterfly and then switched to kipping for the last 3 rounds. The thrusters were the easy part and might have been able to go with 155#.

Accessory Fun

3 Rounds NFT

  • 25/25m Prowler Sprint (180# – sled + weight)
  • 75m/75m Farmer’s Carry (44# KBs)
  • 3 Tire Flips

Both ways using high handles on the prowler. I didn’t stop at the turn-around on my carries and went unbroken. The tire flips were almost effortless. I pretty much went from movement to movement without taking extra rest.

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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