CROSSFIT


CrossFit Structured – WOD

Deadlift

Deadlift (Work up to a heavy single )

Please do not max out. Work up to about 90-95% and save the rest for the workout.

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

Hero WOD. Women’s RX is 155 and 53lb KB

CROSSFIT

CrossFit  December 27, 2017


CrossFit Structured – WOD

Deadlift

Deadlift (Work up to a heavy single )

Please do not max out. Work up to about 90-95% and save the rest for the workout.

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

Hero WOD. Women’s RX is 155 and 53lb KB