October 27, 2017
FRIDAY!
A) MET CON: 10:00 AMRAP!
Courtesy of CrossFit.com… perform as many reps as possible of the following Ladder: 3-6-9-12-15 and so on! Goal: Round of 15-18+
COMPETITOR:
Burpee Box Jump Overs “24/20
Deadlifts #225/155
RX:
Burpee Box Jump Overs “24/20
Deadlifts #205/145
PERFORMANCE:
Deadlifts #185/125 (#165/115, #135/95 or #115/85)
Burpee Box Jump Overs “24/20
(Burpee Step Up & Overs)
B) 12:00 Clock!
4×400 M “All Out” Sprints!
Goal: Sub 1:35
Take up to 3:00 to perform a 400 M “All Out” Sprint. Rest for the remaining time, then repeat for a total of 4 rounds. Slowest time gets recorded!
MOD: 500 M Row or… 200 M Sprint + 30 Russian Twists #12/8 WB