CrossFit – Wed, Dec 7

American Fit Co Northwest – CrossFit

Warm-up

3 Rounds:

1:00 Row

8 Good Mornings

15 Box Step Ups

8 Squat Jumps

DEADLFIT WARMUP

5 Reps @ 35%

3 Reps @ 45%

3 Reps @ 55%

2 Reps @ 65%

2 Reps @ 70%

1 Rep @ 75%

Strength

Deadlift (On the 3:00 x 5 Sets:
3 Reps @ 78% of 1RM)

Metcon

CRANKY CHRISTINE (3 Rounds for time)

3 Rounds:
500/450m Row
12 Deadlifts (225/155)
21 Burpee Box Jump Overs (24″/20″)

*REST 1:00 Between Rounds