Athletes, we are join in on Operation Candy Cane. We are asking that everyone please bring in a few cans of food. We will have a box marked Candy Cane for the donations. The canned food will be donated to our adopted families. Lets show these families what CrossFit is about! If you have any questions contact Coach Mary.
Mary@NSCrossFit.com or (509) 528-6544
Strength:
Amateur
Back Squat 3x5 (add 5 lbs to last workout)
Bench Press 3x5 (add 2.5 lbs to last workout)
Collegiate
Barbell Step Up 20, 20, 20 (10 RT/ 10 LT) 24/20
Close Grip Bench 5 RM, 1 x max reps @ 80% of 5 RM
WOD:
For total time:
Run 1 mile
1 Minute Rest
Then:
1000m Row
1 Minute Rest
1 Minute Rest
Then:
100 Double Unders
Note: use your brain and start on any one of these modalities. The rules are you must go in order and you must use the entire rest time.
No comments:
Post a Comment