SATURDAY – BOOM!

WORKOUT OF THE DAY

STRENGTH

Build to a heavy 5RM Sumo Deadlift

SKILL

Rope Climb practice

CONDITIONING

30-20-10

Deadlifts 60/40kg

Kettlebell Swings

3-2-1

Rope Climbs

9AM WORKSHOP SESSION – TEAMS

A. In teams, perform for time:

400m Sandbag Run

60 Wallballs

400m Sandbag Run

10 Bar Muscle Ups or 20 Pull-ups or 30 Ring Rows

400m Sandbag Run

30 Burpee Box Jump Overs

B. Surprise surprise…..

Published by Wilsy

Crossfit Coach

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