3.8.16

 In W.O.D.

Announcements

Athletes – There will be no classes this Saturday or Sunday to accommodate us hosting our USAW Course.

Crossfit Mayday

View Public Whiteboard

(No Measure)

ROM Drills

Run 400 M backwards

20 Perfect Burpees

Deadlift (4 Sets increaseing weight.)

8 @ 65% of 1 RM

4 @ 70%

4 @ 75%

4 @ 80%

Metcon (No Measure)

4 Rounds of

12 Straight leg single leg KB deadlifts (53/35)

10 1 leg box jumps

25 m crab walks

25 m bear crawl

Metcon (Time)

5 RFT

16 DB/KB Thruster 35/25

16 Ring Rows
Rx+

5 RFT

16 DB/KB Thruster 45/35

16 Chest to Bar Pull Ups

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