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Saturday, Nov 4, 2017

Happy Birthday CrossFit

11-4-2017 (1285)


Cardio,Strength: Time-Rx+
Warm-up
2 Steady Rounds
12 Light Dumbbell Thrusters
8 Strict Pull Ups
Row 250m

Strength
Back Squat
4×4 @90%

4. Conditioning
3 Rounds For Time:
10 Deadlifts 275/185lbs
10 Strict Pull-ups  
20 GHD Sit Ups or Weighted Abmat Sit-ups

Optional: For those needing more
Skill work Gymnastics Accessory
Handstand Walk or Wall Walks
50’x6
As fast as possible
Rest as needed.

Strength Accessory
Dumbbell Front Rack Lateral Squats
5×12
Alternate sides each rep.

0% 0%
1st7:40Kadian Sat,Nov 4,2017
2nd9:07Stacey Sat,Nov 4,2017
3rd99:99Isabel Sat,Nov 4,2017
1st5:13 Asante Sat,Nov 4,2017
2nd9:51Jake M Sat,Nov 4,2017
3rd11:51Jorge D Sat,Nov 4,2017

Asante5:13 Rx 335 lb Back Squat
Kadian7:40  140 lb Back Squat
Stacey9:07  125 lb Back Squat
Jake M9:51  225 lb Back Squat
Jorge D11:51  225 lb Back Squat
Isabel99:99  90 lb Back Squat
Results Posted: 6
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