Announcements
Saturday August 17th @ 10:30am – Noon
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CrossFit9 – CrossFit WOD
Deadlift (Take 18:00 to build to a heavy 5-rep deadlift)
240812 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
15-calorie row
10 deadlifts (125/185 lb)
10 wallballs
—————————
– INTERMEDIATE –
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
10 wallballs
– BEGINNER –
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
10 wallballs
Stretching (No Measure)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (No Measure)
AMRAP 10:
200-meter run
15 double-dumbbell deadlifts (35/50 lb)
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
– Rest as needed between sets. Build to your heaviest set of 5 in each movement.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
Record weight for the dips in the notes