WED AUGUST 7, 2019 - CROSSFIT

"To be a star, you must shine your own light, follow your own path, and don’t worry about darkness, for that is when the stars shine brightest." -Napoleon Hill

Warm-up

3 Rounds
200 Meter Run
10 Russian KB Swings
10 (Total) Single Leg Romanian Deadlifts
10 KB Deadlifts

Strength

Deadlift (Heavy 1)

Heavy Single
Take 12:00 to build to a heavy single for the day.

8 at 30-40%, 5 at 50%, 3 at 60% 3, at 70%, then singles, building to a heavy 1 rep for the day.

Metcon

Metcon (Time)

"Ninja Turtle"
5 Rounds, Every 4 Minutes:
3 Bar Muscle-ups
6 Toes to Bar
9 Deadlifts (225/155)
200 Meter Run

Score is your slowest round :)

 

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