01/20/2015

Main – CROSSFIT

Deadlift (5RM (add 10lbs to last workout))

Metcon (AMRAP – Reps)

3 X Max reps Ring Rows with feel elevated on (2) 45lb bumpers

1:00 rest in between sets

Rx+ 3 X Max reps strict pull ups

1:00 rest in between sets

Metcon (AMRAP – Reps)

Complete 4 (3-min) rounds:

1 Minute Row – Max Calories

1 Minute 53/35 lb Russian KB Swings – 20 reps

1 Minute Burpees to target

*You have one minute to row for calories. You have the second minute to perform 20 KB swings.

You have the third minute to perform max burpees to target.

Keep one running total. No rest between minutes.

POPULAR POSTS

So, You’re Stuck.

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

Warning: Intense.

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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