Announcements:
- WOMENS ONLY BOOTCAMP/CrossFit Light coming to Uptown! $99/month or FREE to existing members! CLICK HERE to learn more
SWOD: Week 6 Deadlift* (18 min)
*If you don’t have a 1RM, find one, unless you are new (3×5 @moderate instead)
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of (your 1RM + 10lbs).
- “+” denotes do that number of reps and then as many as you can until failure
Set 1: 3 reps at 70% of base number
Set 2: 3 reps at 80% of base number
Set 3: 3+ reps at 90% of base number
WOD
AMRAP 12 min
200m run
10 Toes to Bar
15 Wall Balls (20/14 to 10’/9’)
15 American KB Swings (53/35)
10 HSPU