Friday 3.17.2017

"FITNESS"

A. Five sets of:Deadlift x 6-8 repsRest 30 secondsDumbbell Strict Press x 8-10 repsRest 30 secondsWall Balls x 12-15 repsRest 30 secondsRow Sprint x 150/125 MetersRest 2-3 minutes*Goal is to build in weight on each set of the Deadlift*Note times for each Row SprintB. (Post-Class) Three sets of:Reverse Snow Angels x 12-15 repsRest 45 secondsPigeon Stretch x 30 seconds/sideRest 45 seconds

"PERFORMANCE"

Same as FitnessOR“CrossFit Open Workout 16.4”Complete as many rounds and reps as possible in 13 minutes of:55 Deadlifts (225/155 lb)55 Wall Balls (Men: 20-lb ball to 10′; Women: 14-lb ball to 9′)55 Calories Rowing55 Handstand Push-ups

"COMPETITION"

You can find today’s workout here: https://frcompetition.wordpress.com/

"ENDURANCE"

90 Second Assault Bike @85%30 Second Front-Rack CarryRest 60 secondsx 6-8 sets