CrossFit – Wed, Jan 10

Performance
Deadlift (20:00- Build to Heavy set of 5, 3 or 1)

Coach’s Notes: Choose 1 of the 3 options. Goal here is to build to something tough for the day with good technique.

Fitness
Deadlift (5 Sets: 5 Reps Banded)

Coach’s Notes: These will be banded. Focus on keeping the weight moderate and moving with speed.

Performance & Fitness
Metcon (AMRAP – Reps)

5 Sets:

30 Seconds Box Jumps (24/20, ADV: 30/24)

30 Seconds REST

30 Seconds Single Arm Alternating Devil’s Press (50/35, ADV: 70/50)

30 Seconds REST

Coach’s Notes: Record total reps.