March 7, 2012 - "Half Small"

Went to CrossFit 321 this morning:

3-7-12 WOD

Strength
Back Squat 5 @ 65% – 5 @ 75% – AMRAP @ 85%

MetCon
3 rounds for time of
500 meter Row
25 Burpees
25 Box Jumps 24/20
400 meter run

For squats, worked my way up: 305x5, 355x5, 405x7

Then I got into the MetCon, which is a Half Small (1000m Row, 50 burpees, 50 box jump, 800m run).

This was even harder than it sounded - especially after heavy squats!

First row was right around 1:55, easy pace. Burpees were not unbroken, and box-jumps were even more broken still. The run seemed like a recovery. First round was just around 9 minutes, and I finished the whole ordeal in about 29:50.

Smoked!