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Wednesday 1/3

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Our member MK completes his deadlifts in the round of 9. If you would like to learn to deadlift and get started in CrossFit, email betsy@hoosiercrossfit.com. We have an On Ramp starting next Monday, January 8!

CrossFit:
10 Min AMRAP
3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts
etc…

Longevity:
10 min AMRAP
2 burpee, 2 KB deadlift
4 burpee, 4 KB deadlift
6 burpees, 6 KB deadlift…

QuickFit:
for max reps/calories:
3 minutes of rowing (calories)
1 minute Rest
3 minutes of box step-overs
1 minute Rest
3 minutes of DB thrusters

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