Wednesday, 8/16/17

 In CrossFit

CROSSFIT

*TRANSITION WEEK. 

WOD
For Time:
7 Deadlifts (275, 195)
14 Burpees Over Bar
800 m run
5 Deadlifts
10 Burpees Over Bar
400 m Run
3 Deadlift
6 Burpees Over Bar

RX+ (315, 220)

Cashout
3 Rounds
10 SA Suitcase Hold alt. Reverse Lunges (Each Side)

LEANX

A. 12 mins to complete:
30 Renegade Rows (15/Side)
30 Single Arm Seated DB Press (15/Side)
30 Lateral Raises (Light)
*May Break up Sets However

B. 30 Sec On, 30 Sec Off Until You Complete:
50 Plate GTOH (45,25)
50 Burpees over KB
50 Ring Row
50 KB Sumo DL High Pull (53,35)

 

BOX NEWS

This Thursday 8/17 is Bring a Friend Day! Invite family, friends, coworkers and anyone interested in checking out CrossFit or LeanX! We have fun workouts planned for the day. Hope to see you there!

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