fun having courtney there! we partnered for the E2MO2M for 12min 1) 50m Sled Push 2) DBall Cleans 3) Alt Box Step Overs, and AMRAP in 16min A) Static Hold - active hang, hollow body, plank B) Weighted KB Carry (50m) - front rack, waiters, suitcase with 100m run after each carry.
4 x monarch mayhem - went through the motions but not alot of speed in the legs this morning!
Crossfit1:00:00 [3]
w janet. deadlift session with deadbugs in between. then great partner AMRAP for 15 minutes including 400m runs, 10 reps DLs, 20 reps DB presses, and 20 reps KB swings. tag off when one finished the run - fun! we smoked it!
Another good class in Leeuwarden! Warm up had some crazy ass squat holds - really challenging! Then EMOM x 16 2 front squats/four back squats. Then 12 min cap for 300 skips (Rx was 100 DU), 800m run, then 45 cal ski/row/AB. Lots of hospitality and good coaches but will be great to get back to the Alchemy vibe!