Blog

Monday 16Dec13

Fitness

A. Russian KB Swings 3×10-12

B. DL 5×3 @65-70%, rest 90 secs

 

C. 10 Min AMRAP:

10 Ring Rows

2 Power Cleans (155/105)

20 Air Squats

 

D. Deadbugs:

30 sec R

30 sec L

rest 30

 

 

Performance

A. SL DL 3×8-10/leg (warm up)

B. DL 5×3 @70-73%, rest 90 secs

 

C. For Time:

row 500m

20 CTB

20 C&J (95/65)

row 500m

*9 Min CAP

 

D. 3×10-20 T2B

CONTACT US

Address:

75 Acco Drive Suite 6-7
York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource