12/7/18

Laveen CrossFit – CrossFit

Strength:
Like Mondays notes,get in nice and early and get some front rack and ankle mobility in.
Lets finish off this week strong and earn the gold star!
Metcon:
Like always guys, it may seem light but treat it like its heavy. lets keep some solid technique
throughout the whole wod and get after this one, its going to hurt.

Strength

Clean (15-20 min to find a 1 RM)

Metcon

Metcon (Time)

3rds(12min cap)

20 Deadlifts(95/65)

15 Front squats

10 Bar facing burpees
Scaled:

a)75/55

For scaled version B-D follow rep scheme of

15,10,5.

b)95/65

c)75/55

d)empty bar,regular burpees.