After a busy day in Boston getting my Green Card approved and having lunch at the Union Oyster House with Neal from CrossFit Boston we headed home for the MaD CrossFit workout of the day.
Back squat 3 x 5
Donna hit 5 x 3 Deadlifts instead Donna 185-195#PR
Donna finding her focus before a new PR!
Metcon (aim for less than 15 minutes) 5 Rounds for time:
5 x Dumbbell Thruster (45, 35 or 25# Dumbbells)
5 x Muscle Ups (If you don't have a MU then substitute 4 pull ups and 4 dips for each MU)
Both Jason and I were feeling the pain from the weekend so subbed 15 Pull Ups and 15 dips for the Muscle Ups. I have bruised my right hand so muscle ups and ring dips are out at the moment.
Matt: 9:16 - 2 x 45# Dumbbells
Jason: 11:50 - 2 x 1 pood Kettlebells
This wod is brutal!