After the warm up, here was my CrossFit workout:
3 Dead Lifts at 95lbs
O-ring lifted knee hangs for 15 seconds
3 sets 90 seconds on/30 seconds off:
Burpees with medicine ball
Seated sideways wall ball
The first round was easy, off course, I didn't really push my weight at all. But I was surprised at how easy the hangs were. The second round? Totally different story. Where as 3 months ago, I could have easily done 80 wall ball throws in 90 seconds, this morning I eked out 30-40.
Part caution, part exhaustion, part "i-don't-wan't-to-puke-here-on-the-gym-floor", this workout was pretty half-assed.