Monday, October 9, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

Strength
Deadlift
4 x 6 @ 70% – Rest 1:00

Conditioning
-For Time-

3 Rounds
Run 100m
10 Pull-ups (Rx+ CTB)
10 Deadlifts (205/135) (Rx+ 255/175)

2 Rounds
Run 200m
15 Pull-ups (Rx+ CTB)
15 Deadlifts

1 Round
Run 300m
30 Pull-ups (Rx+ CTB)
30 Deadlifts

*If you do not plan on competing or you have shoulder issues, you will do 5 Strict Pull-ups each round on the 3 Rounder, 10 Strict Pull-ups each round on the 2 Rounder, and 15 Strict Pull-ups on the 1 Rounder.

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