MAX EFFORT MONDAY.


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Sumo Deadlift (5-5-3-3-1-1-1)

Work up to a hevay single

Metcon

B: Metcon (Time)

15:00 CAP

1 Round of “DT”

400m Run

2 Rounds of “DT”

300m Run

3 Rounds of “DT”

200m Run

RX= 155/105
1 Round of “DT”=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

MAX EFFORT MONDAY.

Max Effort Monday.  December 26, 2016


CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Weightlifting

A: Sumo Deadlift (5-5-3-3-1-1-1)

Work up to a hevay single

Metcon

B: Metcon (Time)

15:00 CAP

1 Round of “DT”

400m Run

2 Rounds of “DT”

300m Run

3 Rounds of “DT”

200m Run

RX= 155/105
1 Round of “DT”=

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks