9/11/15

Establish Max Deadlift ,

Not for time

4 rounds

200 meter run

20 wall balls 20/14#

Coach J Oly - 

Rest Day

Comp- 

3 sets toes to bar ,

2 min rests between sets

set - max effort

2nd set 60% of set 1

3rd set 40% of set 1 ,

failure to reach each number results in 20 burpee penalty per instance  to be done at end ,

row 250 calories

every 90 seconds

2 bar muscle ups

Published on by crossfit reflexion.