Just for a heads up, we are doing “Nate” tomorrow. For those of you who don’t know it’s a 20 min AMRAP of 2 Muscle-ups, 4 HSPU, and 8 KBS. If you’ve been in on Monday and Tuesday this week and are looking to go hard at it Thursday, consider taking today off.
A. 4 Rounds(share rowers)
10 Box Jump Overs@24/20
500 Meter Row
Rest 3 Min
**If you are new to CrossFit do not go heavy on the deadlifts. Instead, increase the reps to 10 and go lighter in weight to focus on good reps.
Alpha – as written
Bravo – 225/155
Charlie – 185/125
Delta – 155/105
Deadlifts should be done at 70% effort staying an easy pace
Box jump Overs should be at 80% at a little faster pace
Row should be at 90-95% strong pace
B. Supine Grip Romanian Deadlift – 10-12 x 4 sets; This is not a heavy weight, focus on the hamstrings and glutes.