Back squat + metcon 100928

Warm up:- speller, 5 wall balls, 10 sit-ups, 10 b/e, 8 chin up @ top

CFSB Lite
Back Squat
10 @ 20kg
5 @ 30kg
3 @ 38kg / 83lb


Pre metcon warm up - a few rep of all except wall balls and burpees

Metcon 110928 CF Games Event 10 scaled to
10 SDHP @ 14kg / 30lb
20 wallballs @ 5 kg to ceiling
10 TTB attempts
20 box jumps @ 8"
10 SDHP @ 16kg / 35lb
20 burpees - mainly walked out and all push up on knees
10 shoulder to Overhead @ 18kg

Done in 14.55mins inc 0.57 sec interruption

Tough wow! but somehow enjoyable lol - couldn't get enough oxygen for the burpees and shoulder to overhead!


Stretch and foam roller