Changes to Tuesday and Wednesday CrossFit.October 11, 2016
Juts flip flopping tuesday and wednesday’s workouts to give the legs a little bit of a break.
Tuesday- Pulling Strength
4×8 Barbell (not dumbell/kettlebell) Chinese Rows.
4×8 Standing Barbell Curl.
Pulling strength Team Based Metcon.
Teams of 2 or 3
AMRAP in 12 minutes – Max Rope climbs (8 points) or 8 Pullups (8 points). No penalty for broken sets, but whenever you switch teammates, each team member must do 5 Penalty burpees.
Wednesday- Off the Ground
4×5 Deficit Deadlifts.
3×10-15 Snatch Grip Shrugs.
4x Medball Suicide Sprints Down and back at : Men +zero, +14, +20, +30. Women +zero, +10, +14, +20.