3.7.16 – WOD 

  
The women of CrownTown reppin at a deadlift competition this past Saturday. Tons of PRs came out of there. Congrats ladies way to represent. Looking great! 

Monday

CrossFit

Strength:

Back Squat 3 X 10 @ 20RM weight, across

WOD:

5 minute AMRAP of:

5 Handstand Push-ups

5 Deadlifts, 225/155

Rest 3 minutes 

5 minute AMRAP of:

5 Power Cleans, 135/95

10 Wall Balls, 20/14

Rest 3 minutes 

5 minute AMRAP of:

Muscle-ups 

Optional Accessory Work:

3 sets NOT for time of:

20 Banded Lat Pull Downs

20 Banded Tricep Extensions 

20 Band Pull Aparts

BaseFit

WOD:

For time:

Run 800 meters

42 KBS

24 Pull-ups

Run 400 meters

24 Pull-ups

42 KBS

Run 800 meters 

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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