September 2, 2016
CrossFit
Strength: Deadlift (4-4-4 )
1×8 @ 68%
2×6 @ 72%
3×4 @ 77%
*Based off most recent 1 rep max Deadlift
WOD: AMRAP x 12:00
15 Deadlift (155/105)
15 Deficit Push Ups (On 25lb plates)
15 Box Jumps (24/20)
CrossFit 101
WOD: For Time
Partner 7500m Row
*Divide work between teams of 2
Barbell Club
1) Front Squat 5-5-5-5-5-5
65%,65%,70%,70%,75%,75%
2) Back Squat 3×3
3) Shoulder Press 5-5-5