Wednesday June 29, 2022

28
Jun

Wednesday June 29, 2022

Crossfit
Main
3 rounds for time:
400m run, 12 deadlifts, 21 box jumps

Lvl6: 400m run, DL225/155, 24/20” jump (400m sub 8min mile)
Lvl5: 400m run, DL205/135, 24/20” jump
Lvl4: 300m run, DL185/115, 20/18” jump (300m 8-9 min mile)
Lvl3: 300m run, DL165/105, 20/15” jump
Lvl2: 200m run, DL 135/95, any jump (200m. 9+ min mile)
Lvl1: 100m run, DL 105/65, any step


Quickfit
Main
3 rounds for time:
bike 1000m
12 deadlift (single or double KB)
21 box jump/steps

Lvl3: KB 53/35, jump
Lvl2: KB 35/26, step
Lvl1: KB 26/18, step

Core: alt. tabata side planks (4 each side- 8 total)