WED FEBRUARY 6, 2019 - CROSSFIT

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“Hardships often prepare ordinary people for an extraordinary destiny.” -C.S. Lewis

Warm-up

Warm-Up:
3:00 Row
--
2 Rounds, 30 Seconds Each
Spiderman to Down Dog
Banded Lateral Steps
Air Squats

Strength

Back Squat (3 x 2)

3 Sets of 2
Set #1 - 83%
Set #2 - 85%
Set #3 - 87%
Rest 2:30

Metcon

Metcon (AMRAP - Rounds and Reps)

"Frank the Tank" Part #1
4:00 to Complete
40 Wall Balls (20/14)
Time Remaining, AMRAP
12 Deadlifts (185/135)
12 Barbell Facing BurpeesRest 4:00

Metcon (AMRAP - Rounds and Reps)

"Frank the Tank" Part #2
4:00 to Complete
30 Wall Balls (20/14)
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing BurpeesRest 4:00

Metcon (AMRAP - Rounds and Reps)

"Frank the Tank" Part #3
4:00 to Complete
20 Wall Balls (20/14)
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Cool Down/Mobility

Foam Roll!

 

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