October 10, 2012 By Leave a Comment

THURSDAY 10/11

Chris Speal and Heather Bergeron

 

CROSSFIT

STRENGTH:

Back Squat: 3-3-3-3-3 (the last round of 3 should be your 3RM)

Front Squat: 10-10-10 (the last round of 10 should be your 10RM)

Sumo Deadlift:

 

WOD:

AMRAP 1min:

Thruster (95/63)

 

Immediately followed by

AMRAP 6min:

5 Pull ups (Kipping or Butterfly or with a band)

10 Power Cleans (95/63)

15 Double Unders (or 45 singles if you cannot do double unders)

 

Post scores separately for each WOD

 

 

 

Filed Under: September 2012

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