CoreFit and CrossFit:
Partner workout
Partners alternate full rounds to complete 10 sets (5 sets each of ) for time:20/14 lb Wall Ball Shots x 20 reps
Deadlift x 10 reps -try to go unbroken.
400 Meter Run
for deadlifts :
try to use a weight that is heavy but that you can get 10 unbroken reps with. Add weight if needed. Start with 55% or so of 1RM or estimated 1 RM. If it is way too light add more.
*those competing Friday should perform only 3 rounds of this. *
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