Today I did a CrossFit training in the morning, did some work in the area and went home by bike (30,7K at 25,7K/hour speed) .

The program for CrossFit today was:

1. Back Squat strength training
   • 2 sets of 3 reps @ 50% of 1RM
     • 45kg
   • 2 sets of 3 reps @ 60% of 1RM
     • 50kg
   • 3 sets of 1 rep @ 70% of 1RM
     • 55 kg
   • For all reps above: hold 3 secs at the bottom
   • max reps @ 75% of 1RM (no hold at the bottom)
     • 13 reps with 60kg + 5 reps with 65kg
   • My 1RM is 100kg but that’s been a while so I scaled down
2. a WOD for Time
   • 1000 Single Unders
   • when your break or fail perform based on your level
     • 10mtr Handstand Walk or
     • 20 Bearcrawl or
     • 20 Handstand Shoulder taps or
     • 3 wall walks (I did this one)