November 28, 2014 admin

11/28/14

1a. 4×10 Double KB Deadlift, rest :30
1b. 4×10 Press, rest :30

2. For Time (17min Cap):

60 Calories – Airdyne
50 Sit Ups
40 Wall Balls
30 Lunge
20 HSPU
30 Calories – Airdyne 
25 Sit Ups
20 Wall Balls
15 Lunge
10 HSPU


Competitor’s Program

1. Back Squat: 5@60%, 5@65%, 2×5@70%, rest as needed

2. Front Squat: 5@60%, 5@70%, 5@75%, 5@80%, rest as needed

3a. 3×3 Clean Grip Deadlift – pause 2 secs at knee on the way up and down, rest :30
3b. 3×20 Leg Lifts, rest :60

4. AMRAP 6mins:

3-6-9-12…
Clean & Jerk 135/95
T2B


“When you feel like quitting, think about why you started.”

It’s Not CrossFit…

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