Strength
Squat Clean – 12 Min to work up to Heavy 1RM
Conditioning
5 Rounds For Time
5 Deadlifts @ 70%
10 Bar Facing Burpees
Then: Row 2k
Assistance
3×12 Glute Ham Raises / Weighted Back Extensions
WOD Notes: Scoring for this WOD is the time it takes for you to complete both the 5 rounds & the 2k row. However, I want you to record your time for the 2k row as well. Try to stay within 30 seconds of your 2k PR.
Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.
Lots of PR’s on the squat cleans!
Sara locking out her Deadlift!