CrossFit Preferred

[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Friday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”August 5, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]

Warm Up/Skill:

Press from Split

5-5-3-3-1-1-1-1

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STRENGTH:

Snatch Grip Deadlift (4X3)[/vc_column_text][vc_column_text delay=”0″]

METCON:

“Christine”

3 RFT

500 Meter Row

12 Deadlift @ Body Weight (or as close as possible, weigh yourself at home)

21 Box Jumps (24”/20”)

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ACCESSORY:

A.10 Burpee Pull-ups

B. 21X15X9

Hollow Rock

Twisted Crunches

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*CrossFit Endurance Workout*

Row 1500 Meters at a moderate pace

then

Row 500 Meters at a fast pace

then

Row 1200 Meters at a moderate pace

then

Row 400 Meters at a fast pace[/vc_column_text][/vc_column][/vc_row]