Monday March 17th, 2014

Morning class will start at 830 on Monday

CoreFit:

A. Find your 5 rep max deadlift in 15 minutes. Form must be very good to progress to higher weights.

Reset at the bottom for each rep.

B. Row 2k for time. Time cap of 12 minutes. Be efficient and powerful. Give it your best effort!

+

Pull-up work (to be done after the 5RM deadlift and 2k row:

3 sets of each

C. DB curls 3 sets of 10. Rest 1 minute between

D. Scapular pull-ups with band or box assistance 3 sets of 6 reps. Rest 1 minute between.

CrossFit:

A. Push jerk 2, 2, 2, 2, 2; rest 2mins

rest as needed

10min amrap
1 Muscle -up
2 burpees
Row 200m
increase the MU and burpee by 1rep every round

if you don't have MU, practice some transitions before hand if you have the requisite strength. Sub 1 CTB, 1 ring dip for the MU.