2.14.17 CROSSFIT WORKOUT WOD THORNTON NORTHGLENN CO

By 02/13/2017 wod
kelly

Warm up (10)

3 rounds

10m bear crawl

10 wall balls

10 mountain climbers (1+1=1)

10 PVC Pass throughs

then

3 minute shuttle run

FIT Games test (5)

A.

Strength

Deadlift (20-25)

(3 sec pause at top of knee)

2×5@65%

2×3@75%

3×1@85%

4×1@ as heavy as possible

B.

Metcon

10 Minute AMRAP (9-10)

Ascending ladder by 3s

3 Deadlifts @65% of today’s heaviest weight

3 Box jumps (24/20)

6,6,9,9,12,12

Athletes note:

*This quick sprint is all based off of the weight that you end with on your final set of deadlifts from part A. 

Coaches note:

Really push them to do good on their final sets of deadlifts. 

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