Wednesday, January 3, 2018

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

Strength
-12:00 Clock-
Deadlift
*Find a 10 Rep Max

Conditioning
-For Time-
(20:00 Cap)

20-16-12-8-4
Deadlifts (135/95) (Rx+ 185/125)
10 Bar-Facing Burpees
10-8-6-4-2
Power Cleans (135/95) (Rx+ 185/125)
10 Bar-Facing Burpees

Extra Credit
-Accumulate 2:00 in the L-Sit
*Use Parallettes, Rings, or Boxes

Mobility/Recovery
-RomWOD/Band Stretch/Passive Hang from Pull-up Bar

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