The women of CrownTown reppin at a deadlift competition this past Saturday. Tons of PRs came out of there. Congrats ladies way to represent. Looking great!
Monday
CrossFit
Strength:
Back Squat 3 X 10 @ 20RM weight, across
WOD:
5 minute AMRAP of:
5 Handstand Push-ups
5 Deadlifts, 225/155
Rest 3 minutes
5 minute AMRAP of:
5 Power Cleans, 135/95
10 Wall Balls, 20/14
Rest 3 minutes
5 minute AMRAP of:
Muscle-ups
Optional Accessory Work:
3 sets NOT for time of:
20 Banded Lat Pull Downs
20 Banded Tricep Extensions
20 Band Pull Aparts
BaseFit
WOD:
For time:
Run 800 meters
42 KBS
24 Pull-ups
Run 400 meters
24 Pull-ups
42 KBS
Run 800 meters
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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