CROSSFIT
Bent Over Dumbbell Row
10(L) 8(M) 6(H) 15(MH)
*follow each set with 15 band pull apart
“Partner Jerry”
For time:
1600m Run
2000m Row
1600m Run
(split the work with a partner however you choose)
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STRONGFIT
Week 1
2 rounds: (very light)
12 Lateral Raise
12 Front Raise
12 Rear Delt Fly
Shoulder Press
10(L) 8(M) 6(H) 15(MH)
Pullover
10(L) 8(M) 6(H) 15(MH)
Machine Dip
10(L) 8(M) 6(H) 15(MH)
Barbell Curl
10(L) 8(M) 6(H) 15(MH)
Skull Crusher
10(L) 8(M) 6(H) 15(MH)
For time:
50 Calorie Ski Erg
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COMPETITOR
CrossFit Games Quarterfinals WODs Released
Workouts released at 12:00p.m. today
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WEIGHTLIFTING
MEET WEEK!
Snatch
70% 3×1
Clean & Jerk
70% 3×1
“Nine tenths of education is encouragement.”
~Anatole France
