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CrossFit LionHeart- Monday November 20

Strength:
Back Squat
1×5 @ 60%
1×5 @ 65%
1×5 @ 70%
1×5 @ 75%

WOD:
600m row
6 rds of Cindy
400m row
4 rds Cindy
200m row
2 rds Cindy

Cashout:
Banded Shoulder Distraction 1min/side
Couch Stretch 1min/side

 
CrossFit Lite

Strength:
Squat
1×5 @ 30%
1×5 @ 40%
1×5 @ 50%
1×5 @ 65 %
1×5 @ 75%
1×5+ @ 85%
AMRAP @ 65%
*Between sets: 8-12 ring rows
(w/ a 3 count hold at chest and 3 count descent)

WOD:
4 rds
AMRAP 3
25/18 cal row
Max reps DL in remaining time @ 40% 1RM
-2 min active rest – hugging a plate or a wallball for 2 min-

November 20, 2017 | WOD | 0

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