- 300m Run
2 Rounds -
- 5 Pull-Ups
- 10 Dips
- 15 Squats
Group Warm-Up:
- 800m Run
EMOM for 10 Minutes -
- 1 Deadlift
- 1 Deadlift
- 1 Hang Power Clean
- 1 Dead lift
- 1 Hang Power Clean
- 1 Front Squat
- 1 Squat Clean
Conditioning:
AMRAP in 9 Minutes -
- 3 HSPU
- 6 Alternating Pistols
- 9 Box Jumps (30/24)
Post workout results to comments.
John, Ashley, and Mary, I just want to say Thank You, it is hard doing crossfit and some times I think I am never going to be good at it. You guys continue to not give up on us. You continue to work hard with us and yourselves and never give up. Thank you for continuing to believe in us and for staying strong. Some times it does not seem like it but I am very proud of the work I have done and could not have done with out you. Thank You AGain and Again and Again.
ReplyDelete#95 Dead lift 10-10-10-7-7-7-7-7-10
ReplyDelete3 situps, 6 squats, 9 step ups (1000 rounds) okay I lost count of the rounds but I kept moving. Arm feels better today. It still hurts but not as much. Must have straighten it out some lifting all the dead lifts.