Sunday March 8th 11am at Harbor East, we will be hosting a women-only crossfit total competition to celebrate International Women’s Day! Check the blog for more details and to sign up!
Workout
EMOM: 12 minutes
Even: 50 Doubles
Odd: 5 Deadlifts
Rest 2 Minutes
EMOM:12 minutes
Even: 16 Cal Row
Odd: 22 Single Arm DB Push Press (11 each arm)
DL should be 65-70% of 1 RM.
Fitness: 100 singles (14 Cal Row)
Performance: 50 Doubles (16 Cal Row)
Open: 60 Doubles (18 Cal Row)
Athletes: Today is about pacing and staying consistent. DL and doubles are a classic combination. Keep your hear rate under control your pull strong. Row and Press is about pushing and pulling. The row should be 50 seconds each round. The push press should be closer to 40 seconds to give you time to recover.
