Friday, April 24, 2015

Leah just hit her three-year anniversary with CrossFit Upcountry! She’s such a beauty & beast. We adore you, Leah! Thanks for being one of our beloved originals.

042415 WOD

A. Three rounds NFT

100-meter run

20 double-unders

10 arch rocks

B. Three sets of:

Deadlift x 6 – 8 reps (build to a challenging weight)

Rest 45 seconds

Alternating reverse lunges x 20 steps

Rest 45 seconds

C. 10:00 AMRAP

15 overhead squats (95/65)

10 burpees over the bar

5 bar muscle-ups (sub: 1 strict pull-up + 1 strict dip per MU)

>> On-Ramp

10:00 AMRAP

15 front squats / air squats

10 burpees

5 ring rows / 5 dips