Sunday, December 8th, 2019
Happy Birthday Suzy !
THIS WEEK AT A GLANCE
5-10 minute casual Bike, Row, Run
TEMPO DL 5X3 @5-1-5-1
Start 40% 1RM
“Wait, what’s next?!”
25/20 Cal Row, 1x Rope Climb, 2x DL 315/225
400M Run, 2x Rope Climb, 4x DL
25/20 cal Bike, 3x Rope Climb, 6x DL
400M Run, 4x Rope Climb, 8x DL
30/21 Cal Row, 5x Rope Climb, 10x DL
3-5 Giant Sets
6x Lat Single KB Box Step Ups (each)
3 reps 3 position PC (Pockets, Knee, Deck) (video shows reverse order and squat cleans)
14x FR Step Back Lunge (same BB less load)
100M single KB farmer carry (switch at 50M)
15x OHS 95/65
Comp to 5/7/19
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!