January 5, 2018

CrossFit:

Warm Up:
3rds
:45 Deadbug
PA Clean Warmup (Build)
10 Feet Elevated Ring Rows

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5

WOD:
“Grand Prix”
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*

BodyFit: 183

Warm Up:
Get Your Chili Warm

Trunk:
2rds
3-way Pillar Series
10/10 MB2T

WOD:
6rds
Min 1: Max Wall Balls
Min 2: Max Burpees
Min 3: Max Cal AB
Min 4: Rest