CrossFit – Friday, June 1st, 2018

Workout of the Day 

-Strength-

Dead-lift (%’s off 3RM)

75% x 5
85% x 3
95% x 1

*Complete ses on a 90 second clock. No touch and go reps.

RDL’s

56% (of 3RM Dead-lift) x 10 x 5 sets

*Complete sets on a 2 minute clock.

-Accessory-

Three sets:
Barbell Skull Crushers x 12
Ring Rows x 12

*There is a 8 minute window in which the above work is to be completed.
*Go as heavy as you can.

-Conditioning-

Six rounds of:
15/12 Calorie Row
Rest 20 seconds
12 Thrusters, 75/55
Rest 20 seconds
15 Lateral Bar Over Burpees
Rest 20 seconds

*Each movement has a 40 second time cap.

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