Saturday, November 16th - DEADS AND LUNGES

M-1: Emom 8 Option A: 8 Front Rack Lunge (Step Back) *50-55% of 1RM Front Squat (Or 5lbs heavier than last week)

M-2: For Time 30-20-10 Option A: Deadlift (225/155) Sit-up Wallball (20/14) *3/2 Ropeclimb after Each "set" Option B: Deadlift (185/125) Sit-up Wallball (14/10) *3/2 Partial Ropeclimb after Each "set" Option C: KB Deadlift Sit-up Wallball *3 Rope Walk-ups after Each "set" *Example: 30 Deadlift 30 Sit- up 30 Wall Ball 3/2 Rope climb 20 Deadlift 20 Sit-Up 20 Wallball 3/2 Rope Climb 10 Deadlift 10 Sit-Up 10 Wall Ball 3/2 Rope Climb *Target Time: 15:00 - 22:00 *Gear 2

Featured Posts
Recent Posts
Archive
Search By Tags
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square
5292 51st Ave S
Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
  • Facebook Social Icon
  • Twitter Social Icon
  • Instagram Social Icon
circlular logo white.png