Mon 1- 2- 2017

Posted on Jan 1, 17

Warm Up:

Run or Row

3 Rounds

10 banded GM’s

1 length inch worms

10 kbs

1 length broad jumps

 

Strength:

Deadlift Find 3rm

Set 1 -5 @ 50% of possible 3rm

Set 2- 3 @ 75% ”

Set 3- 2 @ 85% ”

Set 4 – 1 @ 90- 95% ”

Set 5 – Test 3RM

Set 6 – Exceed above if possible

 

WOD:

8 Min AMRAP

Manmakers

Mission Statement: CrossFit Adoration will build a healthy, strong and supportive environment which will continually strive for the true spirit of fitness and competition, in a results based, family atmosphere.