10/11/17

CrossFit Asheville – CrossFit

Strength/Skill Development

A1: Suitcase Deadlift (4 x 8 each side )

A2: 1-arm DB Press (4 x 8 each arm )

Metcon

Metcon (AMRAP – Rounds and Reps)

10 AMRAP

3 burpee box jump-overs 24/20

3 deadlifts 225/155

6 burpee box jump-overs

6 deadlifts

9 burpee box jump-overs

9 deadlifts

Etc.

*45% of 1RM DL

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