Tuesday 20200825

CrossFit Rx – CrossFit

Announcement

For the safety of our members and staff the following will be strictly enforced:

• 9 Persons per class. You will not be able to attend class if you do not reserve a spot prior to class. For your convenience you may register/reserve a spot 72 hours prior.

• No children or pets are allowed inside. They may wait outside. Please check and consider the weather before you decide to bring them.

We hope conditions will improve so we may accommodate more members. Thank you for your understanding and cooperation during this difficult time.

Michael and Ruben

Warm-up

Warm-up (No Measure)

4 ROUNDS

:15 Jumping Jacks

:15 Lunges

:15 Up-Downs

:15 Glute Bridge Hold

Strength

Deadlift (1×2 / 1×2 / 1×2+)

DEADLIFT

1×2 @ 80% (Moderate) of 2RM

1×2 @ 85-90% (Mod-Heavy)

1×2+ @ 95% (Heavy)*

*As many reps as possible w/o failure…no more than 4-6.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Rack Lunges (115/75)|(75/55)

9 Thrusters (Front or Back)

6 Burpees Over Bar

(Score is Time)

Posted in WOD

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