10/17/19

Crossfit

Strength:

Split Jerk- 7x1

Start @ 65% or 155/85

Metcon:

10 min AMRAP with a partner - Alternate Rounds

10 DB Deadlifts (60s/40s)

Around the World

Weightlifting:

Strict Press- Find a 3 RM

Push Press- 4x3

Close Grip Bench Press- 3x8

Bent Over Barbell Row- 4x8

Crossfit Light:

1.

10 min AMRAP with a partner - Alternate Rounds

10 KB Deadlifts (40s/30s)

Around the World

2.

2 RFT

25 Sit ups

25 KB Swings (35/25)