Friday, November 18 2016.

Friday, November 18 2016.

 

CROSSFIT:

Test 5.

 

STRENGTH –Sumo Deadlift

20min. to establish a 1RM.

 

 

WOD – Ascending Ladder AMRAP 12

5 UNBROKEN Back Squats 95/65 *

2 Laps **

10 UNBROKEN Back Squats

2 Laps

15 UNBROKEN Back Squats

2 Laps

Etc…

 

*If bar is dropped before required reps are reached, perform 10 Burpees before resuming from where you left off.

**Indoor track running ONLY.

 

 

 

 

BOOT CAMP:

Day 12.

 

WOD – For time

1000m Row

 

 

WOD – Alt. EMOM 18

1 – 18 Walking Lunges

2 – 15 AbMat Situps

3 – 12 KB Sumo Deadlifts