6/17/17 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Rope Climb Technique

Strength: (10 min)
Romanian Deadlifts (% of Front Squat)
[50/5 60/5 70/5 75/5]

WOD: (30 min)
– For Time –
1 Mile Assault Bike
50 Back Squats
1 Mile Run
50 V-Ups
5/3 Rope Climbs

[20 Minute Cap]

L1: 1/2 Mile on each, Air Squats, Situps, 10 Jumping Chin Ups
L2: 55/33#, 15/10 Asst Strict Pullups
L3: 85/55#
L4: 135/95#, GHD Situps, Legless

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