February 16, 2017

CrossFit:

Warm Up:
500m Row – Easy pace
3rds
:45 Deadbug
:25 HS Hold
10 KB Good Morning (Heavy)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Clean Pulls
Level 2: 3 x 5
*Weight should be 100+% of 1 RM Clean

WOD:
Open 16.4
55 Deadlift (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU

BodyFit: 082

Warm Up:
Get your chili warm!

Trunk:
4rds
10 MB Situps
:45 Plank Hold

WOD:
21-18-15-12-9-6-3
DB Thruster (35/25)
Bar Facing Burpee