07
09 '17
Warm up
Tall cleans
3-3-3-3-3
Note: Keep those light, barbell only
5 sets (Build to max)
3 hang squat cleans + 1 jerk
Double overhead deadlifts (Build to max)
5-5-5-5-5
Back squat
5-5-5-5-5
07
09 '17
Gentlemen’s paintball Saturday Sept 16th, Bragg Creek at 1:30pm
Beer mile Sunday Sept 17th, CrossFit Pyro at 1200pm
Team serie, starts Sept 20th for 2 week, find a partner and sign up at https://games.crossfit.com/teamseries
Coach Scott’s workout:
For time:
5 rope climbs
75 thrusters 75/55
50 dips
5 rope climbs
50 overhead squats 75/55
75 sit-ups
5 rope climbs
Note: This is going to be brutal
