Friday, Dec. 4, 2015

IMG_3820Coach John and daughter River spent some time hanging out at the gym this week. We love our CrossFit Upcountry families!

120415 WOD

A. 7:00 time cap

Row 1K or run 800 meters

Accumulate 1:00 in arch hold and 0:30 in hollow hold

B. Deadlift – week 1 | month 2

[ ADD 10# TO 1RM TO FIND NEW WW ]

65% x 5

75% x 5

85% x 5+

Subset with 3 x 10 press-ups / cobras

C. 10:00 AMRAP

5 deadlifts

7 handstand push-ups

9 toes-to-bar

100-meter run

>> On-Ramp

8:00 AMRAP

5 KB deadlifts

7 seated DB presses

9 leg raises

100-meter run