CrossFit 2010-03-23

Double duty tonight. I did Bootcamp with the Magistra, and then I did some front squats from the CrossFit WOD.

Double tabata sprints

10 rounds

• 40 seconds running, or rowing, or bike [row]
• 20 seconds rest
• 20 seconds pushups
• 20 seconds situps
• 20 seconds rest

Then the squat workout was supposed to be front squats and ring dips. I skipped the dips.

• 20 reps bar only [15 kg]
• 15 reps 1/3 bodyweight [20 kg]
• 10 reps 1/2 bodyweight []
• 5 reps 2/3 bodyweight [35 kg]
• 1 to failure [40, 45, 50, 55 kg]  I skipped the 10 reps by accident, but my max was 55 kg.