6 rep session #3: Little short on time, so we deviated from the plan a little today. Bench Press - 140 lbs Back Squat - 155 lbs Shrug - 180 lbs Metcon: 3 rounds for time: 15 dips 15 overhead squats (empty 45 lb bar) 15 situps w/15 lb plate 15 strict pullups 15 knees-to-elbows (still hanging from bar post pullups) Time: 14:36 All sets unbroken 1st round, 2nd round knees to elbows broken 10 - 5, 3rd round pullups broken 8 - 4 - 3, knees to elbows broken 7 - 4 - 4. Grip was a big factor. We have considered incorporating short, light weight metcon finishers when we can from now to the end of the cycle. I have a lot to do today, so the need to shorten the session and our need to experiment with adding in metcons brought up this little gem I did last summer from the CrossFit main page. I don't think I remembered the scheme exactly as it was - the rep counts were more varied (like 15, 15, 10, 20, 15 or something) and the order of exercises was different (I actually think I scaled it to 15 dips and pullups because it originally rx muscle ups), but I simplified it and ordered it based on the logistics of our equipment layout. It was a nice finisher and gave a nice heavy sweat and muscle pump. Now time to conquer the honey-do list!