Blog

Thursday 24Oct13

NO EVENING CLASSES TONIGHT!

 

Fitness

A. RDL 3×3, rest 90

B. Deadlift 4×2, reps @75-80%, rest 2 mins

 

C. 4 Rounds:

Run 400m

10 Shoot Throughs (2-ct)

20 Ball Slams (40/30)

10 Box Jumps (24/20)

 

D. Dip work (sub push ups) for 3-5 mins

 

 

Performance

A. RDL 3×3, rest 90

B. Deadlift 4×2, reps @75-80%, rest 2 mins

 

C. 18 Min AMRAP (@80%)

Row 300m

10 KB Swings (32/24)

15 WBS (24/20)

10 TTB

 

D. Ring Dip work 3-5 mins

 

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York, PA 17402

CrossFit Journal: The Performance-Based Lifestyle Resource