September 19, 2019
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CrossFit Spanish Fort – GROUP FITNESS
Deadlift (Sets Of 3’s: Single Reps!!!)
warm-up sets (40% x5, 50% x5 and 60% x3)
•70% of 90% 1RM x 3 reps
•80% of 90% 1RM x 3 reps
•90% of 90% 1RM x 3+ reps (As many reps as possible, MUST be more than 3)
-Or-
100m Sprint Intervals (Time)
10x100m Sprints W/ Rest Being Walk Back To Start Point
Class WOD
Metcon (Time)
21-15-9
A)
Deadlifts (60% Of Estimated 1RM)
Burpees Over Bar
-Or-
B)
KB Sumo High Pulls
Burpees