Deadly

Community Fitness Barbending – CrossFit

(No Measure)

20 cal row/bike

20 PVC pass thru

20 PVC good mornings

:20 PVC turn-outs/side

frontal leg swings

lateral leg swings

10 prone scorpions

10 supine scorpions

Deadlift (5 @ 70,3 @ 80%, PR)

Metcon (Time)

21-15-9

cal row

GHDSU

Thruster 95/65

Metcon (Time)

Workout of the Day

A.

Three sets of:

Dumbbell Bench Press x 6-8 reps

Rest 30 seconds

Dumbbell Shoulder Press x 8-10 reps

Rest 30 seconds

Plank from Elbows x 45-60 seconds

Rest 30 seconds

B.

Three rounds for time of:

400 Meter Run

10 Dumbbell Man-Makers

(push-up, row left, row right, power clean, push press)