Wednesday October 27th, 2021

Crossfit
Main
AMRAP 15 min:
2-4-6-8-10-12…
I go, you go deadlifts * ~50% of 1rm
with synchro bar facing burpees (chest to deck)
100m run after each set (together)

Lvl6: 225/155
Lvl5: 205/135
Lvl4: 185/115
Lvl3: 155/105
Lvl2: 135/95
Lvl1: 115/75

Core: 3min Quality Deadbugs

Quickfit
Main
15 min running clock:
2-4-6-8-10…
KB deadlifts (single)
updowns (use elevated box as needed)
100m run/jog/walk after each set

Lvl3: 53/35
Lvl2: 35/26
Lvl1: 26/18

Core: 3min Quality Deadbugs