Calling ALL IA Ladies: International Women’s Day Crossfit Total Competition is Sunday! Check the blog for details and to sign up.
Strength WOD
Back Squat
2/2/2/2/2/2 (Same weight across 85-90% of 2 RM)
WOD
40 DB Goblet Squats
200 M Run
30 DB Hang Snatch
200 M Run
3 Rounds
*15 min Time Cap*
Choose a DB load where the first 40 reps on the squats are unbroken
Athletes: Go Heavy on the BS today, we will deload next week then re test! For the second piece today we run. Feel free to sub a row if it is too cold in the am or pm. Choose a load on the DB that you can do unbroken for the first round.
DRIVE
10 min AMRAP
10 Cal Bike 20 Single Arm DB Push Press
:30 Low Plank
Rest 1 Minute
8 min AMRAP
10 Double DB Hang Clean
10 Burpees
Rest 1 Minute
10 min AMRAP
10 Ring Rows
25 Air Squats 10 Sit ups
