CrossFit – Wed, Dec 7

6
Dec

CrossFit – Wed, Dec 7

CrossFit OwnIt – CrossFit

Weightlifting

Deadlift (1RM DL
5-4-3–2-1
Start at 65% and build to a heavy for the day
technique>load. Do NOT push past a properly braced and neutral spine )

Metcon

Metcon (Time)

For Time

3 rounds

10 power cleans (135/95)

15 T2B

Immediately into…

2 rounds

20 2DB hang power cleans (50/35)

40 ab mat sit ups

Metcon

Run club @ 4:30pm (Time)

E3MOM

10x500m Run

*Sustainable but hard effort