Friday 11.17.2017

POSTED ON November 16, 2017

Friday | 11.17.2017

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Warm Up:
10 cossack squats
200m jog
:15 dead hang
5 deadlift
5 hang power cleans
5 front squats
x2-3 sets
Level 1 (RX)
60 sit ups
50 toes 2 Bar
40 Handstand Push Ups
30 deadlifts 185/125
20 power cleans 185/125
10 front squats 185/125
For time
Level 2 (Intermediate)
60 sit ups
50 toes 2 Bar
40 Handstand Push Ups
30 deadlifts 135/95
20 power cleans 135/95
10 front squats 135/95
For time
Level 3 (Beginner)
60 sit ups
50 hanging knee raises
40 deficit push ups
30 deadlifts 95/65
20 power cleans 95/65
10 front squats 95/65
For time
  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

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