Wednesday September 13th, 2021

14
Sep

Wednesday September 13th, 2021

Crossfit
Main: Christine- Bike Edition
3 Rounds for Time
1000m Bike
12 Deadlifts
21 Box Jumps/ Step Ups

Lvl6: 1000m bike (80+ cals), BW deadlift (40-50%1rm), box jump
Lvl5: 900m (70+ cals), 40-45% 1rm, box jump
Lvl4: 800m (60+), 40% 1rm, box jump
Lvl3: 700m (50+), 40%, box step
Lvl2: 600m (40+), 40%, box step
Lvl1: 500m (30+), 40%, box step


Quickfit
3 Rounds for Time
500m Row
12 KB Deadlifts
21 Box/ Plate Step Ups

Lvl3: 500m row, KB 70/53, box
Lvl2: 400m row, KB 53/35, box
Lvl1: 300m row, KB 35/26, plate