Warm up= arm swings/rotations, knee highs and side to side lunges with overhead press up, 5 abmat situps with arms cross chest feet unachored, then 5 with 1kg weight on chest, 5 abmat back extensions, then 5 with 1 kg held at chest, 10 push ups at mid thigh high bar, 1 full push up on the floor just to see if I could - yay me I'm getting there, 10 o/h squats with dowel. + 3 Empty 7kg barbell front squats to see how it felt - it was much easier than I expected so thought I would try some weight slowly to see how I got on.

Front squat 3-3-3-3-3 reps

10kg-12-14-16-18kg All PR's Wahoo
All power cleaned

I'm so pleased with this workout - about 6 months ago I tried a front sqaut when I was doing maxworkouts and I was wobly and basically couldn't do it and decided they weren't for me. Been crossfitting for 2 months and WOW not only can I do them I got easily up to 18kg wahoo!!! I love crossfit and I love BrandX forum!!!
I'll up the weights next time but I didn't want to push too much too soon.
Also my wrist flexibility is getting better too - kept 3 fingers on bar on right hand and 2/3 on left hand. Struggle to get the bar back into hand to safely lower the weight as it got heavier but a little bounce helps.

Cash out:- some chin up /pull up skill work with least assistance as possible - some 1RM's if you like to see what I could do. I'm def. getting stronger.
Also tried for some more max tuck sits as I felt I short changed them yesterady because I was so wacked!

Thoses Kelly Starr journal vids are awesome - he knows his stuff and talks lots of sense!