January 8th, 2019

CROSSFIT
Weightlifting
Deadlift (0:00-3:00 Max Reps at 60% of 1RM)
Deadlift (3:00-6:00 Max Reps at 70% of 1RM)
Metcon
Thrustarun (5 Rounds for time)
Every 3 minutes for 15 minutes:
200m Run
10 Thrusters 115/75

Post each round time

SWEAT
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
15 Box Jumps
15 DB Shoulder to Overhead (35/20)
15 Calorie Row

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