Thursday 11/17/16 - Lift Heavy, Run Fast, Work Your Core


MAIN WOD

M-1: Deadlift 2RM

Then 90%x2x1

--25:00 Min Cap for DL--

5:00 Rest Before Run

M-2 Run 1 Mile Time Trial

M-3: 5 Rounds for Time

10 Hollow Rocks

10 V Ups

10 Tuck ups

:15 Second Hollow Hold OPTIONS

Level 1:

5 Rounds for Time

10 Hollow Rocks

10 Tuck Ups

10 Russian Twists

:15 Second Hollow Hold

FITNESS CLASS

F-1: Push Jerk (From Rack)

3-3-3-3-3 (5 Challenging Sets of 3)

F-2: 20:00 AMRAP

5 Pull Ups

10 Push Ups

15 Calories Assault Bike

20 Lunges

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Fargo, ND 58104
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ashley@crossfitfargo.com
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