Crossfit Main
"Crossfit Total"
1 Rep Max of each:
Back Squat
Shoulder Press
Deadlift
CF Football
SWOD
4x5 Bench and Squat
DWOD
AMRAP in 15 min of:
1 round =
3 power cleans @ 135
3 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
CF Football
SWOD
4x5 Bench and Squat
DWOD
AMRAP in 15 min of:
1 round =
3 power cleans @ 135
3 rounds of Cindy (5 pull ups, 10 push ups, 15 air squats)
2 comments:
Added 10 lbs. total to my squat and bench for 145 total and did 4x5 instead of the 3x5 as prescribed. working slowly up the ladder with strong range of motion and control.
4 rounds plus 3 power cleans and 2 rounds of Cindy...close!
Rest Day WOD:
200m walking lunge with 65# barbell overhead, 16:07
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