I went to work out with Scott and his pals on Friday, a beautiful sunny day for a longish scooter ride. He planned for us to do CrossFit Games Regionals workout 4:
50 Back squats (135 / 95 lbs)
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
30 Shoulder-to-overhead (65 / 45 lbs)
I had to teach later and could not see myself doing all that and not feeling like I had a deadly flu or something, so I did 20 reps of everything. The only weight I modified was the first set of shoulder to overhead, I used 65 lbs. My 20-of-each workout took me 15:23, sharing a rack with another woman. It was fun. I should have done 25 or 30 of everything, in hindsight.