Thursday, July 6th

beauty. -CrossFit

 Performance and Competition are in red, Links are in green

A) 6 sets of:
Sumo Deadlift x 4 reps with 75% 1 rep max Deadlift.
Rest 10 seconds
Lateral Medball Throw x 6 reps each side 14/10    (Throw HARD)
Perform after every EVEN set of deadlifts (3 sets total)
Rest 2 1/2 minutes
Abmat Situp (feet anchored) 60-second AMRAP on a steady & methodical pace
Perform after every ODD set of deadlifts (3 sets total)
Rest 2 1/2 minutes

(This reads as DL/MB Throw.  DL/Situp.  DL/Throw. DL/Situp…. Until you complete 6 sets of DL and 3 sets of throws and sit-ups)

B) 6-8 Rounds
250-meter Row
200-meter Run

Keep the first five rounds casual, then open up your pacing a bit to close out

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531