Week 3 Day 2

Posted: January 16, 2017 in Uncategorized

26.2 CrossFit – CrossFit

Warm-up (No Measure)

1x Run lap around building

2x through

8/e KB SL RDL

10 KB Goblet Squat

30s KB Goblet Squat hold at bottom

5-8 strict pull ups or strict ring rows

——–

3 Minutes to discuss and practice rope climb technique

Deadlift (5@75% 3@85% 1@95%)

Use your training max to calculate your percentages. Last set is an amrap, not til failure

5@75% 3@85% 1@95%

DB Walking Lunge (4×8)

Metcon (Time)

For Time:

10 Front Squat 135/105

5 Rope Climb

10 Front Squat

4 Rope Climb

10 Front Squat

3 Rope Climb

< 15 Min Goal

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