FRI AUGUST 31, 2018 - CROSSFIT

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“Never confuse movement, with action” - Ernest Hemingway

Warm-up

3 Rounds:
5 Deadlifts
5 Straight Leg Deadlifts
5 Good Mornings
5 Back Squats
5 Burpees over the bar

Strength

Deadlift (7 Rep Max)

12:00 To Build to a Heavy 7
8 at 30-50%
6 at 60%
4 at 70%
2 at 75%
Pick your weight and find a heavy 7!

Metcon

Metcon (AMRAP - Rounds and Reps)

"Free Fall"
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
20 Wallballs (20/14)

 

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