CrossFit Montreal-Monday August 5
Monday, August 5, 2013
(Pic from CrossFit.com)
Option 1: CrossFit.com
"Kelly"
Five rounds for time of:
Run 400 meters
30 Box jump, 24/20
30 Wall ball shots, 20/14
Option 2: Force 5
warm-up
Part A:Find 3 reps max Deadlift
EMOTM 7 @ 80% 3 reps DL
Part B:
Double tabatta
Pushups
Situps
(From CrossFit Invictus)
A.
For time:
20 Deadlifts (315/215 lbs) B= 245/175 C=mod
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.