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Wednesday

15
Nov

Wednesday

CrossFit Hamptons – CrossFit

Deadlift (5-5-3-3-3-3-3)

15 Minutes to complete 2 warm up sets and 5 sets of 3 working up to your 70% of 1rm.

Dead Spirit (AMRAP – Rounds and Reps)

AMRAP 18:

7 Deadlifts (225/155)

100 Meter Run

7/5 Calorie Bike

Metcon (Time)

For Time

3 Rounds of

25 Wall Balls 20/14

15 Power Snatchs 95/65

3 Rounds of

12 L-sit Pull Ups

12 Box Jumps 24/20

12 Hang Squat Cleans 135/95

3 Rounds of

Cal Row 30/20

15 Handstand Push Ups

3 Min Rest between rounds

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