12/4/17 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
Deadlift Technique

Strength:(20 min)
Deadlift
[50/8 60/7 65/6 70/5 75/3 80/2 … Work to 2RM]

WOD:(20 min)
– 20 Minute AMRAP –
15 DB Power Cleans
25 DB Lunges (on shoulders)
35 Calorie Row
45 Burpees
55 Situps
65 Air Squats
7/5 Rope Climbs

L1: Light DB, Ring Rows (2x)
L2: 30/20#, Ring Rows (3x)
L3: 50/35#
L4: 70/50#, Legless Rope Climbs

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