THU JUNE 27, 2019 - CROSSFIT

โ€œWell, I tried to start a revolution, but I didnโ€™t print enough pamphlets." -Korg

Warm-up

3 Rounds
5 Inchworms with a Push-Up
10 Spiderman to Down Dog
10 KB Deadlifts
10 KB Swings

Strength

Deadlift (3-1, 3-1, 3-1, Heavy 10)

3 Reps @ 70%, 1 Rep @ 75%
3 Reps @ 70%, 1 Rep @ 80%
3 reps @ 70%, 1 Rep @ 85%
Every 2:00

Rest 3:00

Heavy 10-Rep

Metcon

Metcon (AMRAP - Rounds and Reps)

"Ragnarok"
AMRAP 7
3 Toes to Bar
3 Wallball (20/14)

6 Toes to Bar
6 Wallball

9 Toes to Bar
9 Wallball

12,12 - 15,15 - etc...

 

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