TUESDAY 10-10-2017

TUESDAY 10-10-2017
10-10-2017 Admin

HAPPY BIRTHDAY TO LUCAS MOKONE AND BERNICE ROSSOUW!

CROSSFIT

LEVEL 1

A. STRENGTH

Sumo deadlift
Build to a heavy triple in 5 sets (concentric only)

B. CONDITIONING

21-15-9 reps for time:
SDHP, 35/20
Pull-ups

*8 minute cap

LEVEL 2

A. STRENGTH

Sumo deadlift
Build to a heavy single in 7 sets

B. CONDITIONING

21-15-9 reps for time:
SDHP, 43/30
C2B pull-ups

*8 minute cap

GI JOZI

3 rounds for time:
500m row

Rest 1 min

400m run

Rest 1 min

300m Ski Erg

Rest 1 min

1km Air Bike

Rest 1 min

* Each round should be a sprint
40 min cap*

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