I borrowed this workout from Crossfit Affliction - http://www.crossfitaffliction.com/
Back Squat 135# Max Reps in 10 Minutes - 85 reps
5 Minute Rest
Shoulder Press 95# Max Reps in 10 Minutes - 60 reps
5 Minute Rest
Dead Lift 135# Max Reps in 10 Minutes - 85 reps
It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.
My workout log for the last 17 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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