TUE AUGUST 14, 2018 - CROSSFIT

crossfit-composure-wod08102018

Tank Top Tuesday!

Warm-up

Barbell Complex
3 Rounds
5 Straight leg deadlifts
5 Deadlifts
5 Good Mornings
5 Back Squats
5 Burpees over the bar

Strength

Deadlift (8 Rep Max)

15:00 to Build to an 8 Rep Max
10 at 30-50%
8 at 60%
6 at 65%
4 at 70%
Pick a weight and go for eight!

Metcon

Napalm (Time)

2 Rounds
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (30/20)

Cool Down/Mobility

1:00 Lat Stretch on the Rig
1:00 Quad Stretch
1:00 Childs Pose
1:00 Glute Stretch (each side)

 

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