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Crossfit 10/23/17

22
Oct

Crossfit 10/23/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

2 RNFT

200m Row

10 Air Squats

10 Push Ups

10 Ring Rows

10 Banded Pull Aparts

10 Banded Good Mornings

Tempo Deadlift (5×5 Tempo 3.1.5.0)

The tempo is a 3 sec ascent, 1 sec pause at the top, a 5 sec eccentric, and 0 meaning right back into the 3 sec ascent.

Work your way up to a heavy 5 rep or use this to work with your 75%-85%+.

Metcon (Time)

3RFT (deads, v-up, bjo, run)
3RFT

10 Deadlifts (225/135)

20 V-Ups

30 Box Jump Overs 24/20

200m Run

Int

185/115

20/16

Beg

135/95

Ab-Mat

Plate Hops

Rx+

275/185

GHD

30″/24″

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