375 CR 39
Southampton, NY 11968
631-276-5820

Tuesday October 21st

October 20, 2014

Main – CrossFit

Metcon (Weight)

3 Rounds

Deadlift, 5 Reps

Rest :45

Heavy KB Swing, 7 Reps

Rest :45

Deadlifts: pick a weight that is going to make the 4th and 5th rep challenging

KB Swings: go slightly heavier than usual. Swing the bell to eye level. Be explosive with the movement.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Pullups

Push Press 95/75

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