Wednesday the 4th

17

I.
Deadlift
Set 1 – 10 reps @ 45%
Set 2 – 10 reps @ 55%
Set 3 – 6 reps @ 65%
Set 4 – 8 reps @ 70%
Set 5 – 6 reps @ 75%
Set 6 – 4 reps @ 80%

II.
CrossFit Games Open 11.4
AMRAP (10)
60 Bar-Facing Burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

III.
Tempo Bent-Over Barbell Row 3 x 8 reps
Tempo Weighted Chin-Ups 3 x 6 reps
GHD Sit-ups 3 x 6 reps

IV. (Extra Credit)
Run 800 Meters
2 Legless Rope Climbs
20 Meter Handstand Walk
30 Walking Lunges with KBs (24/16 kg)

***

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Filed under amrap, Announcement, benchmark, crossfit, fitness, metcon, strength & conditioning, WOD

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