04/08/2015

Main – CROSSFIT

(No Measure)

6 minute skill workshop:

Forward rolls

Accumulate 15 total forward rolls

https://www.youtube.com/watch?v=R0-xTcLg_ao

Deadlift

Fitness only:

7×1 Deadlift

*Record heaviest set

Metcon (AMRAP – Reps)

Performance

E3MOM x 12 minutes:

Deadlift-

75% x 5, 85% x 3, 95% x 1+

Then..

1 set max reps @ 75%

*Record the total reps that you got for set of max reps @ 95% of your training max.

Metcon (AMRAP – Reps)

Partner WOD

15 Minute AMRAP:

Fitness and Performance:

Thrusters

Hang power clean

As a team, ascend the following ladder:

Rd 1: 1 TH/1 PC

Rd 2: 2/2

Rd 3: 3/3

Etc…

Rx =

75/55

Rx+ =

95/65

*Switch as needed during the workout. 1 person works, 1 rests.

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