Wednesday April 19

April 18th, 2017
by:

Upcoming Events

2nd Annual Fire Team Challenge & Fundraiser Competition – Saturday, June 3. More info here.

FireTeam_22

Specialty Classes

FTX Gold (55+) – 2:30 pm

Strength / Skillwork

Deadlift
8-8-8-8
40-50-60-70%
This is warm-up for the MetCon.

WOD

5 Rounds of:

  • 8 Deadlifts
  • 2:00 Row

Record each Round as Deadlift Weight + Distance Rowed in meters.

Select your own weight each round. You will be warmed up to 70% by the end of the weightlifting portion.
FYI – 80% of 1RM is supposed to be an 8RM. This may not be doable in the Metcon.

Elements

22:00 AMRAP

  • 12 Calorie Bike
  • 12 KB Deadlift, 55/35#
  • 12 KB Squat (any carry), 35/25#
  • 12 KB C-Crunch, 20/10#

MorganDeadlift