Friday the 26th

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Intro Class:

Those with confirmed spots meet @ 1500; bring pen, towel and hydration.

***

Regular Class @ 1515

I.
Every 90 s, (5 sets) of:
Split Jerk x 4 reps @ 65%
II.
Every 90 s, (4 sets) of:
Deadlift
Set 1: 8 reps @ 45%
Set 2: 6 reps @ 55%
Set 3: 4 reps @ 65%
Set 4: 2 reps @ 75%
III.
Every 90 s, (8 sets):
Deadlift x 3 reps @ 60%
Reset the bb every time on the floor (not touch and go)
IV.
Four Rounds (each round 3 minute cap)
Row 400m/Run 300m
Strict Handstand Push-Ups x ME
Rest 1 minute between rounds.

POST

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Filed under coast guard crossfit, crossfit, fitness, Intro Class, Oly, strength & conditioning, WOD

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