Tuesday, October 15th 2019

Crossfit
A) Back squat: 5 sets x3 reps with 3 second pause @ bottom of each rep
@ ~70%. Perform a total of 3 60 sec weighted planks between desired sets.
B) 4 rounds of
12 deadlifts (185/135lb)-30 lateral hops over bar
Then take all weight off the bar and move it 200m
*All your plates must travel 200m but you can do it in multiple 200s. For example guys can carry 1 45lb plate and 1 25lb plate for 200m and then carry the other 45lb plate and 25lb plate for another 200m
*14 minute cap

Rx-Plus
15 deadlifts

Metcon Class

5 rounds for time of:
15 wallballs-15 pushups-15 calorie row
Rest 5 minutes
Then 3 rounds of:
15 burpees to a 6″ target-15 db thrusters (35/25lb)

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