WEDNESDAY 111517

WEDNESDAY 111517

Zoom CrossFit – CrossFit

Strength

DT Complex

1 x 21 DL + 15 HPC + 9 PJ

1 x 12 DL + 9 HPC + 6 PJ

1 x 10 DL + 7 HPC + 4 PJ

1 x 8 DL + 5 HPC + 2 PJ

1 x 3 DL + 2 HPC + 1 PJ
Add weight every set. The goal is to always go unbroken.

Back Squat

1 x AMRAP @ 60% for :30

1 x AMRAP @ 70% for :30

1 x AMRAP @ 80% for :30

1 x 1 (AHAP)

Conditioning

Metcon (AMRAP – Rounds)

8 Minute AMRAP

25 Meter Prowler

1 Rope Climb

Metcon (AMRAP – Rounds)

5 Minute AMRAP

10 DB Snatches (50/35)

10 Burpees

Accessory Work

Metcon (No Measure)

3 x 10 DB Bench Press

3 x 10 Hammer Curls

3 x ME Farmers Carry for Distance

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