Monday, October 30 2017.

Monday, October 30 2017.

 

CrossFit:

 

STRENGTH - Front Squat

20:00 to find 1RM.

 

ACCESSORY -

Romanian Deadlifts
- 5x10. Increase weight every set. Stand on plates if needed to increase range of motion.

Weighted Plank Holds
- 4x:30. Increase weight every set.

 

 

 

GSP Body:

 

WOD - With a running clock

0:00 - 6:00
400m Run / 8 Laps
AMRAP Alt. DB Snatches

6:00 - 8:00
REST

8:00 - 14:00
1000/800m Row
AMRAP Plate Russian Twists

14:00 - 16:00
REST

16:00 - 22:00
400m Run / 8 Laps
AMRAP Wallballs

22:00 - 24:00
REST

24:00 - 30:00
1000/800m Row
AMRAP Mountain Climbers

* Score is total reps from all AMRAPs.