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Main – CrossFit

Weightlifting

Deadlift (Find 1RM)

Deadlift (1×5@50% 1×4@60 1×4@70 1×3@80 2×1@90%)

Metcon

Metcon (AMRAP – Rounds)

Crossfit.com “141023”

With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 use 75/55 lb.

From 5:00-10:00 use 95/75 lb.

From 10:00-15:00 use 115/95 lb.

Continue adding 20 lb. every 5 minutes for as long as you are able
Record the last completed round.

Cash-Out

1-Mile Run (Time)

Max Effort 1-Mile Run

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