03/14/2019

wodifysupportWOD

Announcements

Lift-a-Thon benefitting Child Cancer Fund is this Saturday, 10-12. Cornhole tournament at TRB to follow. No 9am class or open gym Saturday. Come watch the lifting, or compete if you like! It’s for a great cause and I have prizes!!

CrossFit Salt De Terre – CrossFit

Weightlifting

Shoulder Press (5-5-5-5-5-5)

Take 6 sets to build to a heavy set of 5. Immediately after each set, perform a max effort set of strict pull-ups, then rest 2 min.

Take 18 min on this.

Strict Pull-Ups (Max-Max-Max-Max-Max-Max)

Start in dead hang and pull chin above bar.
Record best set.

Metcon

Metcon (Distance)

20 Min AMRAP

250 M Rowing Repeats

Rest while partner works.
Score is total distance rowed. Must use same rower.