021918 Crossfit


Announcements

CrossFit Open Throw Down 2019-Beers and Cheers!!!
February 22, 2019
4pm-7pm
No Evening Classes!!!

The Compound CF – CrossFit

View Public Whiteboard

Warm-up

Coach led warm-up

Strength

Deadlift

45% x 18

50% x 15

55% x 12

Superset DB bench with deadlift.

One set of Deadlift, one set of bench

DB Bench Press

3 Sets of 12 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP

200m run

10 pull ups

10 Box jumps

1 round of DT

12 deadlift 135/95

9 hang power cleans

6 S2O

Categories: WOD

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