TUE29SEP2015

CrossFit Torva Fall Classic fitness competition is Oct 17! Sign up Here
Registration Fee covers the Fall Classic and the CFW Club Championship

WOD

Clean & Jerk: 60/2, 70/2, 75/2, 80/2, 83/2, 86/1
Stick to numbers, max next tue.

AMRAP in 8 minutes:
15 Wallballs (20/12)
30 DU

Extra

Before Metcon
C&J 1st, then…

Deadlift Clusters: 3.2.1 x 4 sets @ 80%, rest 15 sec between reps, and 2 minutes between sets

Strict HSPU: 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1,
pick height/deficit that you should be able to finish all sets
drop b/n each set, shake and begin again, if you fail rest 60 sec. and work your way back down

After Class
5 super sets
– 10 glute ham raises
– 10 ab wheels

 

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