Friday July 29th, 2016
[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=”July 29, 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:
Repeat 3 times
25 Rapid Plate Jumps
10 Light Dumbbell Thrusters
10 Good Mornings
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STRENGTH:
Deadlift – build to a heavy single[/vc_column_text][vc_column_text delay=”0″]
METCON:
Repeat the following for 5 cycles
3 Minute AMRAP
3 Thrusters (95/65 RX+ 135/95)
6 Burpees
9 Lateral Bar Hops
Rest 1 minute and repeat AMRAP
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ACCESSORY:
Stretch and Roll[/vc_column_text][vc_column_text delay=”0″]
*Optional CrossFit Endurance Workout*
Run 8 Miles at a pace you can hold a conversation[/vc_column_text][/vc_column][/vc_row]
2016 09 08