CrossFit WOD, November 30, 2018

Fish BurpsInspiration”First say to yourself what you would be; and then do what you have to do.”
-EpictetusWarm-upWarm-upI. Dynamic
II. 3 Rounds
5/5 1 Arm Deadlifts
5 Box Jumps
3 Burpees
III. take 2-3 warmup sets to progress to todays WLWeightliftingDeadlift (2-2-2-2)build to a heavy but not maximal 4 rep DL for the day. after each set perform a max set of Strict T2B or Knee Tucks.MetconMetcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 12 minutes of:
5 Deadlifts 185/125
5 Burpee Box Overs (may step) 24/20Scaling: this couplet combines a heavy weightlifting movement and a taxing gymnastics/cardio movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the height of the box jump over or perform step overs.Metcon (AMRAP – Rounds and Reps)Complete as many rounds as possible in 12 minutes of:
5 Deadlifts 275/185
5 Burpee Box Overs 24/20Scaling: this couplet combines a heavy weightlifting movement and a taxing gymnastics/cardio movement. Pick a deadlift weight that is heavy but can still be performed unbroken in the beginning. Modify the height of the box jump over or perform step overs.News*New pull-over and hoodie designs are up and ready for pre-order at the front desk! Order yours today!
*December 22nd @ 4pm- TFA Kids Holiday Party
*December 28th @ 530pm class- Zach Glaser Moving to Canton Party
*January 18th @ 7pm at Ale House- TFA Member Appreciation Party

Paul, Erin, and Lydia showing off their climbing skills.

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