Thursday October 21st, 2021

Crossfit
Main

Clean E3 Min x 6 (15 min clock)
0: 5 Reps @ 40%
3: 5 reps @ 50%
6: 5 reps @ 60%
9: 3 reps @ 70%
12: 3 reps @ 80%
15: AMRAP reps @ 90%

Core Capacity:
5 Min Emom
:10 Max Vup or tuck Up
:10 Hollow hold or tuck hold
:40 Knee to chest recovery

Quickfit
Main

Deadlift E3 min x 15
0: 5 reps @ light
3: 5 reps @ light-mod
6: 5 reps @ mod
9: 3 reps @ mod-heavy
12: 3 reps @ heavy
15: AMRAP reps @ HEAVY

Core Capacity:
5 Min Emom
:10 Max Vup or tuck Up
:10 Hollow hold or tuck hold
:40 Knee to chest recovery