Jacked-o-latern

Laveen CrossFit – CrossFit

Happy Halloween
Strength:
we are working a little heavier,accumulating volume at a medium/heavy
weight. These are 3 “tng” dead lifts. Unless your D.L % is 400+ or ladies 250+, build that forearm strength and use a regular grip.
Metcon:
goal is to keep a consistent pace, whatever looks like to you, dontt fly
through the first round then struggle the next, work on pacing here. The squat hold should look like a goblet squat just with a slam ball.

Strength

Deadlift (5×3 @75-80% every 1:40)

Metcon

Metcon (Time)

15min amrap:

-20 ab mat situps

– 10 slam ball squats(30/20)

-10 slam ball slams

20 Lunges in place(total)

Rx+: 40/30