Post

06
DEC
2017

Thursday 12/7/17


CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

With empty barbell

10 RDLs

10 Hang Cleans

10 Back Squats

Mobilize posterior chain for Deadlifts

Weightlifting

Max Rep Deadlifts @ 65% (AMRAP – Reps)

1 max set of Deadlifts @ 65% 1RM
Please put weight used in notes.

Metcon

Cycle 3 Test Week Day 4 (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

30 Double Unders

10 Toes to Bar

10 Sumo DLHP 95/65lbs

Metcon

Cycle 3 Test Week Day 4 Extra (Time)

3 Mile Run
Gym to Main St x3

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