CrossFit – Wednesday, March 7th, 2018

Rest Day or Optional Programming

-Accessory Strength-

1. Dead-lift

70% x 3
80% x 3
90% x 3

*Base percentages of current 3RM.

2. Seated Shoulder Press (out of rack, in front)

65% x 5
75% x 5
85% x 5+ (up to 9 reps)

*Base percentages off current 5RM plus 5 pounds.

3. Three sets of:
Barbell Bent Over Row x 5 reps
GHD Sit ups x 15 reps

Determination will allow you to go far and reach many goals.