CrossFit – Friday, August 10th, 2018

Workout of the Day 


Dead-lift (%’s off 3RM)

72% x 5
82% x 5
92% x 5

*Base percentages off 3RM. Complete sets on a 2 minute clock.

Inverted Hamstring Curl

4 x 10

*Complete sets on a 90 second clock.

-Accessory Work-

Three sets:
Unbroken Strict Pull ups x 8 reps

*Complete sets on a 90 second clock.


Two rounds for time of:
Row 1000 meters
50/35 Dumbbell Walking Lunges, 50 steps

*Share workout with a partner.
*At least 1 dumbbell must be held overhead. The other can be held on the shoulder or at your side.

Post all results to Triib and/or comments

We offer a pretty cool class that caters to those in our community who are 50+. We do a lot of what everyone else in our community does but to our own degree. The goals are different so having this separate class allows us to focus on those specific needs