Full body

Decided to tackle another heavy metcon today, they are fun and challenging and hell, it shows off the strength I've worked hard to get.  Instead of finding one on crossfit, crossfitfootball, or the forums, I decided to create my own, predicting it to be leg intensive.

5-4-3-2-1 reps for time
Squat Cleans - 185
Back Squats - 225
*In each round between the 2 exercises perform 10 box jumps at 30 inches
Time: 15:54

Kipping Pullups - 3xmax reps..........20, 12, 10
Cable Flies - 10, 10, 10.....40, 60, 60

From the best of my recollection, this stands as one of the most painful leg workouts I have ever done.  Normally after a leg workout that's extra hard I walk funny, and at times the rest of the day I risk cramping in my quads, this time that potential cramping actually started DURING the workout.  I fear how my quads will feel tomorrow typing this now, 3 hours after the routine they are simply aching it's hard to move normally.  The routine was decieving, the squats cleans were what I predicted, hard, the box jumps were harder than anticipated my legs have no go in them very quicky after the other 2 and a total of 50 became painful.  The back squats were very hard too but much harder than predicted, that weight was flipping heavy after everything else.  The kipping pullups and flies were just to add some upper body stuff.

Most of the heavy metcon workout, as well as my first set of kipping pullups can be found on my youtube channel.

http://www.youtube.com/user/paul771771