CrossFit – Friday, July 13th, 2018

Workout of the Day 

-Strength-

Dead-lift (%’s off 3RM)

70% x 5
80% x 5
90% x 5

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

Good Mornings

40% x 10 x 5 sets (of 3RM Dead-lift)

*Complete sets on a 90 second clock.

-Accessory-

Three sets of:
Tate Press x 15 (floor)
Pull ups Negatives (5-7 seconds) x 6

*There is a 8 minute window in which the above work is to be completed.

-Conditioning-

Seven rounds following a 50 second on, 20 second off clock:
10 Toes to Bar
Max Reps Burpee Box Overs, 24/20

*No step ups.

Accessory work is necessary to keep improving.

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